12/9/16

CrossFit 45 North – CrossFit

Warm-up

3 sets

A1. 10 PVC Pipe Pulldowns (laying down)

A2. 10 Hamstring curls wiht bands

Metcon

Metcon (Time)

3 Rounds for Time

12 Ring Dips

12 KB Snatches 1.5/1 pood

12 GHDs

rest 5 Minutes

3 Rounds for Time

12 HSPU

12 KB Snatches

12 GHD

KB Snatches can be broken up any way

Time Cap is 23 minutes

Post wod Mobility

banded shoulder stretch

sleeper stretch