8/30/18

CrossFit 45 North – CrossFit

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Weightlifting

A1: Back Squat (3 x 5 @ 85%)

A2: Cuban Press (3 x 10 )

BWB Cardio

Goblet Squat Holds – accumulate 5 min

8 burpees every time you break

Metcon

Metcon (AMRAP – Reps)

8 Rounds

1 Min Rounds – 30 seconds between rounds

8 Single Arm DB Luggage DL – 50/35

8 SIngle Arm DB Luggage DL

8 Deadlifts 225/155

Lateral box jump overs 24/20 in remaining time

RX+

305/185

30/24

Both ends of the dumbbell must touch the floor

Body Weight Burn

Metcon (AMRAP – Reps)

8 Rounds

1 Min Rounds – 30 seconds between rounds

8 Single Arm DB Luggage DL – 35/20

8 SIngle Arm DB Luggage DL

8 KB Deadlfits (use both hands at same time on one KB)- 72/55

Lateral box jump overs 24/20 in remaining time