8/18/15

CrossFit 45 North – CrossFit

A1: Back Squat (5 x 5+ last set max reps )

last set max reps at 80%

A2: Bent Over Row (10 x 5)

Metcon (AMRAP – Reps)

Minute 0 to 5

40 alternating Dumbbell Snatch 45/30 (RX+ 70/45)

30 Double Wallballs 20/14 (RX+ 30/20)

rest til min 5

Minute 5 to 10

2 Rounds

20 Alternating Dumbbell Snatch

15 Double Wallballs

rest til min 10

Minute 10 to 15

AMRAP 5 minutes

10 Alternating Dumbbell Snatch

8 Double Wallballs

Post wod Mobility

Floor herkie

banded hip stretch