6/15/17

CrossFit 45 North – CrossFit

Warm-up

3 x 30 second handstand holds

Weightlifting

Push Press (1-1-1-1-1 build to 1RM or heavy single for the day)

Metcon

Metcon (Time)

Clean And Jerks

For Time:

3 Rope climbs

15 C & J (135/95)

2 Rope climbs

12 C & J (145/105)

1 Rope climb

9 C & J (155/115)

Time Cap: 12 Min

This is going to be power cleans

RX+

155/115

170/125

185/135

Post wod Mobility

doorway stretch

forearms against wall or floor