7/16/18

CrossFit 45 North – CrossFit

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Weightlifting

Behind the Neck Shoulder Press (3 x 5 @ 60% of shoulder press)

Keep same hand position on the bar as front rack

Shoulder Press (3 x 8 @ 65% )

Push Jerk ( 4 x 15 @ 45% rest 30 seconds between sets)

BWB Cardio

Ski Erg: 200 meters x 5 rest as needed

100 meters x 5 rest as needed

Metcon/BWB

Metcon (Time)

30 – 20 -10

Chest to Bar PU

Dumbbell Push Press 50/35

Each Arm

RX+

45-35-25

Time Cap 13 min