8/17/18

Announcements

“Better Than I Deserve” this Saturday 8 am – come show your support for our Everyday Warrior, Stephen!
This will replace the 7 am Class WOD

CrossFit 45 North – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

A1: Tempo Deadlift (3 sets x 5 reps at 60% @3330)

Hold at top of deadlift for 3 seconds and take 3 seconds to lower the bar to the ground

NO MIX GRIP!!!

A2: False Grip Pullups (3 sets x 5 reps @1113)

Scale by sitting on the floor

Deficit Deadlift (3 sets x 5 reps @ 65% linked )

BWB Cardio

Row – 30 second repeats (cals) (5 Rounds for calories)

Row 30 seconds, rest 1 minute; repeat x 5 for calories

Metcon

Metcon (2 Rounds for time)

6 min to complete

21-15-9

Russian KB Swing – 55/35

Toe to bar

rest 1 min

Then 6 min to complete:

12-9-6

Double KB Front squat 55/35 each arm

Toes to Bar

record two separate times

if you don’t finish add 1 sec for every rep left

RX+ 72/55 for KB swing and KB Front Squat

Body Weight Burn

Metcon (2 Rounds for time)

6 min to complete

21-15-9

Russian KB Swing -35/25

Toe to bar

rest 1 min

Then 6 min to complete:

12-9-6

Double KB Front Squat 35/25 each arm

Toes to Bar