7/6/18

CrossFit 45 North – CrossFit

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Warm-up

Midline (No Measure)

Tabata Side Planks x4 each side finish the side befor switching

Bench Press (10-6-4-10-6-4)

Weightlifting

Metcon

Metcon (AMRAP – Reps)

1 min max Power Clean – 155/105

1 min max Towel Pullups

2 min Max Hang Power Clean

2 min Max Towel Pullups

3 min Max Hang Power Clean and Jerk

3 min Max Towel Pullups

then rest 1 min to reduce weight

3 Min Thrusters – 105/75

There is no transition time, so get moving

RX+

185/135

then for thruster

135/95

Body Weight Burn

Metcon (AMRAP – Reps)

1 min max Burpees

1 min max Towel Pullups

2 min Max Burpees

2 min Max Towel Pullups

3 min Max Burpees

3 min Max Towel Pullups

then rest 1 min to reduce weight

3 Min Goblet Squats 55/35