4/3/17

CrossFit 45 North – CrossFit

Weightlifting

Hang Clean (2-2-2-1-1-1 building )

Every 75 seconds

Set 1,2, 3 – 2 hang cleans linked building

Sets 4, 5, 6 – 1 hang clean building

Metcon

Metcon (Time)

For time:

42 GHD sit-ups

115/75. squat clean thrusters, 21 reps

30 GHD sit-ups

115/75. squat clean thrusters, 15 reps

18 GHD sit-ups

115/75. squat clean thrusters, 9 rep

Time Cap: 12 Minutes

RX+

42 GHD sit-ups

135/95. squat clean thrusters, 21 reps

30 GHD sit-ups

135/95. squat clean thrusters, 15 reps

18 GHD sit-ups

135/95. squat clean thrusters, 9 rep

Time Cap: 12 Minutes

If you run out of time add number of reps to 12 min – 1 second for every rep
If you have not done more than 40 GHDs in a few weeks, do not go beyond 50 today

Post wod Mobility

cobra

doorway