6/11/18

CrossFit 45 North – CrossFit

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Weightlifting

Push Press + Split Jerk (5 x 2 (1+1) @80% of Push Press)

Various rep combos that include both push press and split jerk

BWB Cardio

150 Russian Swings

Metcon

Metcon (Time)

30-24-18

Towel Pullups

15-12-9

Power Clean And Jerks (increasing weight)

RX:

135/95

155/105

165/115

Time Cap: 12 Min

RX+

155/115

170/125

185/135

Cash Out: 100 Tricep Pulldowns

Body Weight Burn

Metcon (Time)

30-24-18

Towel Pullups

20 Single Arm Hang Dumbbell Clean and Jerks (break up however) 35/20

Time Cap 12 min