4/9/18

CrossFit 45 North – CrossFit

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Weightlifting

3 Hang Clean + 2 Front Squat + 1 Jerk (6 sets building every 2 min)

3 Hang Clean + 2 Front Squat + 1 Jerk

BWB Cardio

Every 2 min

45 seconds on assault bike

Metcon

Metcon (Time)

5 rounds for time of:

400-meter run

8 strict pullups

4 clean and jerks

155/115

RX+

185/135

This is a full squat clean

time cap 19 min

Body Weight Burn

Metcon (Time)

time Cap 19 min

5 RFT

400 m run

8 strict pullups (or seated pullups using barbell on rig)

20 Med Ball Cleans

10 Pushups