4/10/18

CrossFit 45 North – CrossFit

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Warm-up

Pullovers and Hamstrings (No Measure)

3 sets

A1. 10 PVC Pipe Pulldowns (laying down)

A2. 10 Hamstring curls with bands

Midline (No Measure)

Accumulate 2 minutes in deadlift hold with 225/155

For Body weight people – stand with two kbs for 2 minutes

Metcon

Metcon (Weight)

THESE ARE LINKED!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

EMOM:

Sets 1 – 4:

25 Double Unders + 3 Deficit Deadlifts

rest 2 minutes

Increase weight

Sets 5-8:

25 Double Unders + 2 Deficit Deadlifts

rest 2 mintues

Increase Weight

Sets: 9 to 12

25 Double Unders + 1 Deadlift

These Deadlifts should be on the heavier side – can do 65% of 1RM as a guide to start

Body Weight Burn

Metcon (AMRAP – Reps)

20 Min AMRAP

400 meter row

10 Burpees over the rower

40 Double Unders