6/30/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Overhead Squat (2-2-2-2-2**-2-2)

** This is your heaviest load; last two sets back off to 90% of heaviest weight

A2: Renegade Rows (10 per arm for only the first 3 sets of OHS)

In plank position with two dumbells alternate rowing the dumbbell to the chest

Metcon

Metcon (Time)

in 20 minutes:

1200 meter row buy in

with remaining time:

12-10-8-6-4-2

OHS

Toes to Bar

Bar Must Be taken from the ground to be RX or RX+

OHS weights

(Guys: 95,105,115,125,135,145

GIrls: 65,75,85,95,105,115)

RX+

OHS weights

(Guys: 115,125,135,145,155,165

GIrls: 85,95,105,115,125,135)

if you have reps remaining add them to the 20 min time cap

Post wod Mobility

cobra

pigeon