12/14/18

CrossFit 45 North – CrossFit

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Weightlifting

20 min to complete the following

Overhead Squat (9-6-3-9-6-3)

Notice this is going for a 3RM – so utilize knowledge of waht you have been doing over the past few weeks to guide weight selection

Refer to Sept 5th for last 3 RM

BWB Cardio

Ski Erg Repeats

100 meters x 5 rest as needed

Metcon

Metcon (Time)

RX:

3 RFT

Row 500 meters

10 OHS 135/95

RX+

3 rounds for time of:

Row 500 meters

10 overhead squats 155/115

Time Cap: 11 min

Body Weight Burn

Metcon (Time)

3 rounds for time of:

Row 500 meters

50 foot OH lunge

Time Cap: 11 min