17
Jun
6/18/18
CrossFit 45 North – CrossFit
Weightlifting
16 minutes to complete the following:
Clean Pull (clean pull 3 x 3 linked at 70%)
Clean (5 x 2 (not linked) 80%)
BWB Cardio
16 min EMOM:
8 Burpees to a plate
Metcon
This should be a heavy cluster
Metcon (3 Rounds for time)
2 Rounds – Time cap – 4 min
6 Clusters – 135/95
4 Chest to bar
rest 2 min
3 Rounds – Time cap 4 min
4 Clusters 145/105
6 Chest To bar
rest 2 min
4 Rounds – Time Cap 4 min
2 Clusters 155/115
8 Chest To bar
RX+
155/115
170/125
185/135
if you finish before the time cap that is added rest
Score it time per round – if you don’t finish add the number of reps to your total time
Body Weight Burn
Metcon (AMRAP – Reps)
16 Minute AMRAP
10 Med Ball Cleans 20/14
10 Chest to bar PU
