9/17/18
CrossFit 45 North – CrossFit
Weightlifting
20 min to complete the following:
Paused Front Squat ( 2 sets x 10 reps at 60% 3 sec at the bottom)
SPEED back up
Front Squat ( 3 sets x 5 reps at 75%)
Body Weight Burn
In 20 min accomplish the following:
150 Russian Swings
500 m Ski erg x 3
Metcon
Metcon (2 Rounds for time)
For Time:
55 wall balls 20/14
55 ring dips
8 min time cap
rest 2 min
then
10 to 1 Wall Balls/Ring Dips
8 min time cap
Total Time: 18 min
Two scores
You get extra rest if you beat the time cap in the first couplet
RX+
30/20
Cash Out: 120 band pull aparts
Notes – if you struggle with more than 21 ring dips relatively quickly- switch to push ups, lower downs or some other modification. Starring at the rings does nothing for you to get better at ring dips.
. No this is not RX if you do that but that’s not the point.
Body Weight Burn
Metcon (2 Rounds for reps)
or Time:
55 wall balls 14/10
55 Tricep Bleacher Dips
8 min time cap
rest 2 min
then
10 to 1 Wall Balls/Tricep Bleacher Dips
8 min time cap
Total Time: 18 min
Two scores
You get extra rest if you beat the time cap in the first couplet
