8/4/17

CrossFit 45 North – CrossFit

Wall Ball Challenge

Wall Ball s (3 Rounds for reps)

3 sets 12 Unbroken Wall Balls

rest 20 seconds

20/14 to 10 ft line for all RX

RX + 30/20 to 10 Ft

Metcon

Metcon (AMRAP – Reps)

40-30-20 Med ball Cleans 20/14

20-15-10 Burpee with Jump over ball

then

in 10 minutes find a heavy single clean and jerk

RX+ 30/20

50-40-30 MB Cleans

25-20-15 Burpee with Jump over ball

then 10 minutes to find a heavy single clean and jerk

Post wod Mobility

thread the needle

childs pose

cobra