2/21/18 – CrossFit 45 North

CrossFit 45 North – CrossFit

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Metcon

Metcon (3 Rounds for time)

3 sets

Time Cap each set is 5 min. WHen you finish, your rest starts; do not wait for time cap

15 Cal Row

15 Hang Snatch 75/55

15 Toes to Bar

rest 3 min

First round go at 80%

SEcond round go at 90%

Last round as fast as possibl e

RX+

Time Cap each set is 5 min. WHen you finish, your rest starts; do not wait for time cap

3 sets

15 Cal Row

15 Hang Snatch 115/75

15 Toes to Bar

rest 3 min

First round go at 80%

SEcond round go at 90%

Last round as fast as possibl e

Weightlifting

Starts exactly 2 min after the workout (if you finished before time caps, you have extra rest) – starting weight is weight from workout

Forces bigger jumps