9/21/16

CrossFit 45 North – CrossFit

Warm-up

Midline (No Measure)

Accumulate 2 min in goblet squat – 1.5/1 pood

Metcon

Metcon (AMRAP – Reps)

21 Min EMOM – 7 sets of 3 minutes

Increase weight on the 2, 4th and 6th set

Min 1: 20 seconds max power cleans

Min 2: 20 seconds max Push Jerks

Min 3: 20 seconds max PC and PJ

Post wod Mobility

prayer stretch

cobra