5/20/16

CrossFit 45 North – CrossFit

Weightlifting

Overhead Squat (2-2-2-2-2)

Snatch Balance (3 sets x 3 reps)

Metcon

Clock will continue to run right after metcon for the snatch

Metcon (AMRAP – Reps)

5 min AMRAP

30 Later burpee over bar

Then max power snatch (75/55)

rest 2 min

5 min AMRAP

30 Power Snatch

Then Max lateral burpee over the bar

Snatch (6 min to establish 1RM right after workout)

Post wod Mobility

lay lengthwise on foam roller and let arms lay out to the side

cobra