8/4/16

CrossFit 45 North – CrossFit

Metcon

Metcon (Time)

15-10-5

Hang Squat Snatch + OHS 95/65

40-30-20

GHD

RX+

135/85lbs

Time Cap 17 minutes
RX/RX+ Requirements

1. Bar must start in hang, can not pull from floor

2. GHD must be full range (if you are too short to touch ground either put an object to touch or ensure reaching as far as possible

3. Hang Squat Snatch and OHS must be done together and you must get below parallel on both movements

Weightlifting

Hang Snatch (8 Min EMOM: can only increase weight 4 times)

Post wod Mobility

Doorway

Cobra