8/24/16

CrossFit 45 North – CrossFit

Warm-up

Triple Threats/Bulgarian Split Squats (No Measure)

Repeat x 2

10 Triple Threats with plates

10 Left Leg Bulgarian Split squats Tempo: 23X1

10 Triple Threats with Plates

10 Right Leg Bulgarian Split squats Tempo: 23X1

Try to load the split squat with weight if you can maintain the tempo

23X1: 2 count down, 3 hold in the bottom, drive up quick, right into next rep

Metcon (AMRAP – Reps)

3 sets; 2 min rest between sets

In 3 minutes:

Run 400 meters

Max Box Jumps

after third set

rest 3 minutes
scale with shorter runs if necessary

Metcon (3 Rounds for time)

Then:

3 sets for time; 2 min rest between sets

Run 400 meters

10 Broad Jumps

Cash out:

100 Abmat Situps

or

60 GHD situps

not included in time

Post wod Mobility

pigeon

couch stretch