2/19/18

CrossFit 45 North – CrossFit

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Weightlifting

Overhead Squat (1 x 14 @ 60%, 1 x 12 @ 65%, 2 x 10 @ 70%)

BWB Cardio

Assault Bike

4 sets:

work 30 seconds, rest 30 seconds

rest 2 min

3 sets

work 30 seconds, rest 30 seonds

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

At the start of every 3rd min, 6 burpee box jump overs

30/24

10 Single arm OHS 50/35

10 Alternating Pistols

start with BBJO

Do not count BBJO

Body Weight Burn

Metcon (AMRAP – Reps)

15 min AMRAP

At the start of every 3rd min, 6 burpee box jump overs

24/20

10 Goblet Squats – 35/25

10 Alternating Reverse Lunges

start with BBJO and can step over

Do not count BBJO