11/7/17

CrossFit 45 North – CrossFit

Warm-up

Broken up however – accumulate 20 Strict Pullups and 20 strict HSPU

Metcon

Metcon (Time)

4 Dumbell Complexes (2 each arm) 50/35

100 meter row sprint

rest 1 min

repeat x 10

Complex: 1 arm:

Dumbbell Power Clean

Dumbbell Push Jerk

Dumbbell Power Snatch

Right Leg OH Lunge

Left Leg OH Lunge

OHS Squat

Post wod Mobility

pigeon

doorway