20
Sep
9/21/18
CrossFit 45 North – CrossFit
Weightlifting
20 min to complete the following
Overhead Squat (15-12-9-15-12-9)
BWB Cardio
20 min to complete the following
10 cals on airdyne x 5 full effort
10 calls on ski erg x 5 full effort
Metcon
Metcon (3 Rounds for reps)
RX
4 min AMRAP
10 OHS (95/65)
10 Toes to Bar
rest 2 min
4 min AMRAP
8 Hang Squat Snatch (95/65)
10 Toes to bar
rest 2 min
4 min AMRAP
6 Squat Snatch (95/65)
10 Toes To Bar
RX+
4 min AMRAP
10 OHS (135/95)
10 Toes to Bar
rest 2 min
4 min AMRAP
8 Hang Squat Snatch (135/95)
10 Toes to bar
rest 2 min
4 min AMRAP
6 Squat Snatch (135/95)
10 Toes To Bar
Score each round for reps
Body Weight Burn
Metcon (3 Rounds for reps)
4 min AMRAP
10 Goblet Squats 55/35
10 Toes to Bar
rest 2 min
4 min AMRAP
8 Ball Slams 20/14
10 Toes to bar
rest 2 min
4 min AMRAP
6 Burpee Box Jumps
10 Toes To Bar
