8/20/18
CrossFit 45 North – CrossFit
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
