5/4/18

CrossFit 45 North – CrossFit

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Weightlifting

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

Various rep combos that include both push press and split jerk

BWB Cardio

Assault bike 10 seconds all out -50 second recovery x 10

Metcon

Metcon (AMRAP – Reps)

Min 0 to 3

Alternating Dumbell Snatch Max Reps 50/35

Min 3 to 6

Max Distance Single Arm carry OH

(can switch any time)

Min 6 to 9

Alternating Dumbbell Snatch Max Reps

Score is total number of reps + feet (5 feet is 1 rep)

Body Weight Burn

Metcon (AMRAP – Reps)

Min 0 to 3

Alternating Dumbell Snatch Max Reps 25/15

Min 3 to 6

Max Distance Single Arm carry at side

(can switch any time)

Min 6 to 9

Alternating Dumbbell Snatch Max Reps

Score is total number of reps + feet (5 feet is 1 rep)