1
Aug
8/2/18
CrossFit 45 North – CrossFit
Weightlifting
Bench Press (8-4-2-8-4-2)
Must complete in 20 min or less
Second wave is heavier than first wave
BWB Cardio
Ski Erg: 5 cal repeats – rest 1 min after each; do as many as possible in 20 min
Metcon
Metcon (4 Rounds for reps)
Total time is 16 min
4 Sets – increase weight each time
Within 2 min:
35 DU
8 Lateral Burpees over the Bar
Max Rep Floor Press
rest 1 min (get weights out before wod starts b/c only have time to quickly add weight
RX: 40%, 50%, 60%, 70% of todays heavy double
Score is total reps each round
Record your weights in the comments
Cashout: 120 band pullaparts
Body Weight Burn
Metcon (4 Rounds for reps)
4 sets
within 2 min
35 DU
8 Burpees to a plate
Max Rep Push UPs
rest 1 min
