8/20/18

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8/20/18

CrossFit 45 North – CrossFit

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Warm-up

Midline (No Measure)

Tabata Banded Hollow Holds – 8 rounds

Metcon

There will be two segments:

A.

For 14 minutes (7 sets) – building weight – record weight

2 x 1 Hang Snatch + 1 Snatch + 30 Double unders

rest 2 min after the last set then immediately into WOD B.

A: Hang Snatch + Snatch (2-2-2-2-2-2-2)

B: Metcon (AMRAP – Reps)

AMRAP 7:00 min

1 Snatch, 30 Double-Unders

2 Snatch, 30 Double-Unders

3 Snatch, 30 Double-Unders

4 Snatch, 30 Double-Unders

5 Snatch, 30 Double-Unders

RX+155/105

Rx: 125/85

Cash out: 120 band pullaparts

Body Weight Burn

There will be two segments:

A.

For 14 minutes (7 sets) –

10 cal ski erg + 30 Double unders

rest 2 min after the last set then immediately into WOD B.

Metcon (AMRAP – Reps)

AMRAP 7:00 min

5 cal ski erg, 30 Double-Unders

8 cal ski erg, 30 Double-Unders

11 cal ski erg, 30 Double-Unders

14 cal ski erg, 30 Double-Unders

17 cal ski erg, 30 Double-Unders