11/6/17

CrossFit 45 North – CrossFit

Weightlifting

In this series you will do 2 reps of push press; rest (meaning re-rack the bar and rest at least 1 minute) then complete 2 reps of split jerk at the same weight for 5 sets building (A1, A2)

Then you will complete one set of max rep push press at the final weight (B)

A1: Push Press (2-2-2-2-2-2 starting at 70%)

A2: Split Jerk (same weight as PP)

B: Push Press (Max Reps at final weight)

Metcon

Post wod Mobility

Cobra

Calves

Metcon (Time)

3 Rounds for time

30 Wall Balls 20/14

15 Burpee Box Jumps 30/24

Time cap 11 min

RX+ 30/20 and can only take 1 break per round for wall balls