4/6/16

CrossFit 45 North – CrossFit

Weightlifting

A1: 1 1/4 Backsquat ( 5 sets x 3 reps at 70%)

A2: Seated Altnerating Dumbbell Shoulder Press (5 sets x 8 reps per arm)

Shoulder press 1 arm at a time – alteranting
“non working” arm stays extended overhead

Metcon

Metcon (Time)

3 Rounds

10 Clean and Jerks 135/95

10 Chest to Bar Pullups

10 Ring Dips

RX+:

3 Rounds

10 Clean and Jerks 155/105

10 Chest to Bar

8 MU