8/16/16

CrossFit 45 North – CrossFit

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Women – 95#

Weightlifting

Clean (EMOM for 6 min – 1 single building)

Power Clean (6 sets x 3 rep linked)

Every 30 seconds on the 30 seconds

3 Linked Power Cleans at 70% of today’s heavy clean

Post wod Mobility

Psoas against the rig

mash shoulders with barbell