11/15/16

CrossFit 45 North – CrossFit

Metcon

Everyday Warrior Battle Series WOD 4 “Brittany” (Time)

WOD #1 – for time

“Brittany”

9 Squat Clean 195/125 (Brittany PR at #197)

28 Toes to Bar

14 Thrusters 135/95

30 Calorie Row

Scaled and Masters Scaled

Weights: 95/65 and 65/45

Knee raises

Masters:

Weights: 155/105
95/65

Weightlifting

Clean

Max Reps in 2 minutes at 70% of 1RM

rest 4 min

Max Reps in 2 minutes at 80% of 1RM

Clean (Max reps in 2 min at 70%)

Clean (Max reps in 2 min at 80%)

Post wod Mobility

cobra

roll quads with barbell