8/06/18

CrossFit 45 North – CrossFit

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Weightlifting

A1: Overhead Squat (10-8-6-10-8-6+)

A2: Renegade Row (3 sets x 10 after first 3 sets)

BWB Cardio

Ski Erg Repeats

100 meters x 5 rest as needed

Metcon

Metcon (Time)

5 sets:

Sprint door to door

8 Alternating Dumbell Snatch 50/35

8 Single Arm OHS (4 each arm)

rest 1 min

TIme Cap: 18 min (including the rest)

Body Weight Burn

Metcon (Time)

5 sets:

Sprint door to door

8 Alternating Dumbell Snatch 35/20

8 Single Arm Front Rack Squat

rest 1 min

TIme Cap: 18 min (including the rest)