4/7/17

CrossFit 45 North – CrossFit

Weightlifting

Overhead Squat (1x 10 @65%; 1 x 8 @ 70%; 2 x 12 @75%)

Metcon

You will do the EMOM rest 2 minutes then do the couplet

2 separate scores

Metcon (AMRAP – Reps)

EMOM: 16 Min

10 Reps

Odd: KB Push Jerk 55/35 each arm

EVEN: KB Deadlift – 72/55s each arm

gals can partner with a boy using 55s for the pj

Metcon (Time)

Get as far as possible in 6 minutes:

10 to 1

Burpees

American KB Swings 72/55

however many reps are left add 1 second to 6

Post wod Mobility

doorway

psoas against the rig