2/27/18

CrossFit 45 North – CrossFit

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Metcon

Metcon (Time)

21 dumbbell thrusters

21 Chest to bar

Run 400 meters

15 dumbbell thrusters

15 Chest to bars

Run 400 meters

9 Dumbbell Thrusters

9 Chest to bars

Run 400 meters

(2 arms) -50/35

Time Cap:17 minutes

Metcon (Time)

50 Airsquats

30 Jumping Pullups

Run 400 meters

40 Airsquats

20 Jumping Pullups

Run 400 meters

30 Airsquats

10 Jumping Pullups

Run 400 meters

Time Cap:17 minutes

Body Weight Burn

Weightlifting

Clean and Jerk (3 min @ 70% )

this is a squat clean

BWB Cardio

3 min max cals Assault bike (Calories)