3/21/18

CrossFit 45 North – CrossFit

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Weightlifting

Shoulder Press (4 sets x 6 reps @65% with 51X1 tempo)

lower down 5 seconds

Push Jerk (4 x 10 at 45% with only 30 second break )

Percentage is of Push Jerk

BWB Cardio

30 Cal on Ski Erg

rest as needed

20 cal on ski erg

rest as needed

10 cal on ski erg

Metcon

Metcon (Time)

100 Dumbbell Burpees 40/30 each arm

every min on the min 10 airsquats

Drop to the floor then stand up with the dumbbells

Time Cap: 15 Min

RX+ Time Cap: 11 Min

Body Weight Burn

Metcon (Time)

100 Burpees

Ever Min on the min 10 airsquats

Time Cap: 15 Min