3/5/17
CrossFit 45 North – CrossFit
Weightlifting
Overhead Squat (1 x 14 @ 60%, 1 x 12 @ 65%, 1 x 10 @ 70%, 1 x 8 @ )
BWB Cardio
Assault Bike
4 sets:
work 45 seconds, rest 15 seconds
rest 2 min
3 sets
work 30 seconds, rest 30 seonds
Metcon
Metcon (Time)
Chipper – time cap 16 min
50 foot 1 arm OH Lunge
30 HSPU
50 foot 1 arm OH Lunge
60 1-ARM Dumbbell OH Squats 40/30
50 Foot 1 arm OH Lunge
30 HSPU
50 foot 1 arm OH Lunge
RX+
10 Ring Mu or Bar MU
50 foot 1 arm OH Lunge 50/35
30 HSPU
50 foot 1 arm OH Lunge
60 1-ARM Dumbbell OH Squats
50 Foot 1 arm OH Lunge
30 HSPU
50 foot 1 arm OH Lunge
10 Ring MU or Bar
*** If you know how to do ring mu – you are not allowed to pick bar mu and click RX+ (you can do them just don’t click rx+)
Body Weight Burn
Metcon (Time)
Time Cap 16 min
100 Foot Walking Lunge
30 Pushups
100 Foot walking lunge
60 Burpees with a squat
100 foot walking lunge
30 Pushups
100 foot walking lunge
Burpee with a squat: do a burpee then do an airsquat
150 Double Under Cash Out (Time)
or 3 min of practice
