11/29/17

CrossFit 45 North – CrossFit

Weightlifting

Shoulder Press (3 x 3 @ 70%)

Push Jerk (3 x 15 reps @ 60% of split jerk)

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

3, 6, 9 and so on

Dumbbell Power Clean and Jerk (50/35 both hands)

HSPU

RX+

Deficit HSPU 45/35 lb plates

This cannot be a push press

Cash out 3 minute dumbbell hold

Post wod Mobility

Forearms

Cobra