4/18/18

CrossFit 45 North – CrossFit

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Warm-up

Split reps equally

30 Arm Bars

20 Windmills

10 Turkish Get Ups

Weightlifting

Push Press + Split Jerk (5 x 3 (1+1) @ 75% of Push Press)

Various rep combos that include both push press and split jerk

BWB Cardio

EMOM 10 min

20 Russian Swings – 55/35

Metcon

Metcon (AMRAP – Reps)

Tabata

8 Rounds- 55/35

Kb Floor Press – alternating Arms each round

KB Snatch – alternating Arms Each Round

KB SDHP

KB Clean and Jerk (swinging) – alternating arms each round

Cash out: 100 Band Pull aparts

Body Weight Burn

Metcon (AMRAP – Reps)

Tabata

8 Rounds

Kb Floor Press – alternating Arms each round

KB Swing

KB SDHP

KB Goblet Squat

35/25