6/29/16

CrossFit 45 North – CrossFit

Weightlifting

A1: Bench Press (5 sets x 2 at 90%)

A2: Bent Over Row (5 sets x 8 reps per arm)

Metcon

Metcon (AMRAP – Reps)

Min 0 to 5:

AMRAP

10/8 Calories Row

25 Double Unders

Min 5 to 10

AMRAP

10/7 Ring Dips

50 Double Unders

Min 10 to 15

Max Calorie Row

Total Reps

RX+

Min 0 to 5:

AMRAP

15/12 Calories Row

25 Double Unders

Min 5 to 10

AMRAP

5/3 MU

50 Double Unders

Min 10 to 15

Max Calorie Row

Post wod Mobility

cobra

calves against the wall