8/24/18

CrossFit 45 North – CrossFit

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Weightlifting

A1: Overhead Squat (8-6-4-8-6-4+)

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

BWB Cardio

Ski Erg Repeats

100 meters x 5 rest as needed

Metcon

Body Weight Burn

Metcon (AMRAP – Reps)

16 Min AMRAP

12 Alternating 1-ARM Dumbbell Squat Snatch (40/25) Buyin then

2 Rds

30 double unders

30 Lateral Jumps over bar

Repeat the buy in after the second round of the couplet

Count total reps

RX+ 50/35

Metcon (AMRAP – Reps)

12 Alternating 1-ARM Dumbbell Squat Clean(30/15) Buyin then

2 Rds

30 double unders

30 Lateral Jumps over bar

Repeat the buy in after the second round of the couplet

Count total reps