3/13/18

CrossFit 45 North – CrossFit

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Weightlifting

A1: Bench Press (4 x 8 @ 75%)

A2: Cuban Press (4 x 10)

BWB Cardio

400 meters on the ski erg; repeat x 3 rest as needed

Metcon

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Body Weight Burn

Metcon (AMRAP – Reps)

7 min to get as far as possible, increase 3 reps

3 Goblet Squats 55/35

3 PU

6 Goblet Squats 55/35

6 PU

and so on….