9/24/18

CrossFit 45 North – CrossFit

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Weightlifting

A1: Bench Press (10-8-6-10-8-6+)

A2: Cuban Press (3 x 10 (only after the first 3 sets of bench))

BWB Cardio

6 sets rest as needed

10 cal airdyne immediately into 12 dumbbell floor press

Metcon/BWB

Metcon (AMRAP – Reps)

For 16 minutes:

Partnered: one person does one couplet while the other does the opposite. Swtich after each person completes 2 rounds. Score is total number of reps

Couplet 1

2 Rds.

15 SDLHP with KB (swinging only do not have to touch the floor) 55/35

10 Pullups

Couplet 2

2 Rds

15 air squats with green band above knees (lower down to ankles for kb snatches)

10 KB Snatch (do not have to touch the floor) 55/35