3/31/17

CrossFit 45 North – CrossFit

Warm-up

Midline (No Measure)

Alternating Tabata: (16 total rounds)

Planche Holds

Static Hang

Metcon

Metcon (4 Rounds for reps)

Tabata deadlift, 185 lb./135

Tabata hang power clean, 135 lb./95lbs

Tabata front squat, 85 lb./55

Tabata push press, 65 lb/45 lbs

1 minute transition to next movement; complete all 8 rounds before moving on to the next movement; goal is to stay consistent each round – record lowest number of reps performed for each movement

RX+

Tabata deadlift, 225/155

Tabata hang power clean, 155/115

Tabata front squat, 115/85

Tabata push press, 95/65

1 minute transition to next movement; complete all 8 rounds before moving on to the next movement; goal is to stay consistent each round – record lowest number of reps performed for each movement

Post wod Mobility

pigeon

Thread the needle