8/3/18

CrossFit 45 North – CrossFit

View Public Whiteboard

Warm-up

You will do A1-A2-A3 four times through

A1: Handstand Hold (No Measure)

30 second hold
(this will be 4 times)

A2: False Grip Pullups (4 sets x 5 reps @1113)

Scale by sitting on the floor

A3: Handstand Push-ups (4 sets x 5 reps)

these are strict

scale with 2 wall walks or 3 kick up attempts

Metcon

Metcon (3 Rounds for time)

Three Rounds:

4 minutes to complete the following;

12 C and J 135/95

20 Box Jumps 24/20

rest 1 minute

RX+ : 165/115; 30/24

Score is time each round. Add 1 sec for every rep not completed in the 4 minutes if necessary

if you finish before the 4 min time cap it is extra rest; these are squat cleans and you must jerk the bar, it is not a push press, thruster or strict press

Cashout: 150 DU For time

Body Weight Burn

Metcon (3 Rounds for time)

4 minutes to complete the following:

20 Med Ball Cleans

30 Box Jumps

rest 1 min

150 DU For time (Time)

Complete 150 DU for time