2/8/17

CrossFit 45 North – CrossFit

Warm-up

Row – 30 second repeats (cals) (5 Rounds for calories)

Row 30 seconds, rest 1 minute; repeat x 5 for calories

Metcon

Metcon (Time)

21-15-9

dumbbell squat cleans 45/35 both arms

HSPU

Weighted burpees

you do not have to jump with the dumbbell for the weighted burpees; just stand up with the weights

Time Cap 15 Minutes

RX+

25lb plate deficit for HSPU

Post wod Mobility

cobra

sleeper stretch