CrossFit 45 North – CrossFit

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20 min to complete the following work:

3 sets of A1/A2 then B

For behind the neck work the goal is to truly feel the finish position

You will do A1 – re rack the weight, rest 10 seconds then do A2.

For each Jerk – hold the receiving position for 2 seconds before recovering

A1: Push Press (3 x 3 reps @ 70% )

A2: Behind the Neck Split Jerk + Jerk (3 x 2 (1+1) @ 70% of PP)

Various rep combos of behind the neck split jerk and jerk
the second jerk is also a split jerk

B: Push Press (8-4-2+)

BWB Cardio

5 sets of 30 sec HS holds or some variation

along with 65 burpees

complete in any manner, rest as needed

time cap 20 min


Metcon (AMRAP – Reps)

5 Total Rounds

In 2 Min:

15 American KB Swing 55/35

10 Pullup Buy in then

Max HSPU in remaining time

rest 1 min


Using 35 lb plates for deficit + first 3 HSPU must be deficit strict

Cash out: 120 Band pull aparts