2/15/17

CrossFit 45 North – CrossFit

Warm-up

Accumulate 2 minutes per arm, kneeling oh hold with 45lb/35lb dumbbell

Metcon

Metcon (Time)

Buy in: 50 DU

15-12-9

Dumbbell power clean and jerk

Chest To bar PU

Buy in: 50 DU

18-15-12

Dumbbell Front Squat

Chest To Bar

Buy in: 50 DU

21-15-9

Dumbbell Push Jerk

Chest to bar

(must be push jerk to be RX)

RX: 40/30

RX+ 45/35

Time Cap 27 Minutes

Post wod Mobility

forearms

couch stretch