9/21/18

20
Sep

9/21/18

CrossFit 45 North – CrossFit

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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