11/13/17

CrossFit 45 North – CrossFit

Weightlifting

Shoulder Press (4 sets x 2 reps at 90%)

Shoulder Press (1 x map reps @ 90%)

Push Jerk (3 sets x 12 reps at 60% of 1RM Split Jerk)

goal is unbroken

Metcon

Metcon (AMRAP – Reps)

In 90 seconds:

Row 17/12 Calories

Max Rep Ring Pushups

rest 30 seconds

repeat x 8

Modifications – incline push up on box

Post wod Mobility

doorway

childs pose