3/26/18

CrossFit 45 North – CrossFit

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Metcon

Hulk Smash (AMRAP – Reps)

In 8 minutes, get as many reps as possible.

21 OHS (95/65)

30 DU’s

15 OHS (115/85)

30 DU’s

9 OHS (135/105)

30 DU’s

9 OHS (135/105)

30 DU’s

15 OHS (115/85)

30 DU’s

21 OHS (95/65)

* If time allows, complete max reps at ending weight.

Cash Out: 40 Burpees to target

Body Weight Burn

Metcon (AMRAP – Reps)

8 Min AMRAP

15 Weight Plate Ground To OH (45/25)

30 DU’s

Cash out 40 burpees to target

Weightlifting

High Hang + Hang + Floor Snatch (Every 90 seconds 1 rep building 7 sets)

3 position Snatch

BWB Cardio

Do the 600 meter max efforts twice; rest as needed

Row 600 Meter Time Trial (Time)

As hard as possible

Row 600 Meter Time Trial (Time)

As hard as possible