7/13/18

CrossFit 45 North – CrossFit

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Metcon/BWB

Dumbbell Elizabeth (Time)

21-15-9

DB Squat Clean 50/35 each arm

Ring Dips

Time Cap 11 Min

Cash out: 50 Kneeling Banded Pulldowns per arm

Weightlifting

Clean Pull (3 sets x 3 reps linked at 75% of clean)

Clean (5 setsx 2 reps linked at 80% ; every 90 sec)

BWB Cardio

Every 90 seconds x 8 rounds:

Row 35 seconds for distance