12/13/18

CrossFit 45 North – CrossFit

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Weightlifting

Shoulder Press (Establish a Heavy Triple in 16 min )

Push Jerk (5 x 12 reps with 30 sec between sets @ 50% of PJ)

BWB Cardio

20 min to complete

5 sets of Seated Dumbbell Press

3 – 1 min plank per side

3 sets of 200 meter ski erg

Metcon/BWB

Metcon (AMRAP – Reps)

AMRAP 9 min

12/9 Push Ups

50 ft Dumbbell Font Rack Lunge 50/35 each arm (5 reps total)

12 Chest to Bars