9/8/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Overhead Squat (2-2-2-2-2**-2-2)

** This is your heaviest load; last two sets back off to 90% of heaviest weight

A2: Renegade Rows (10 per arm for only the first 3 sets of OHS)

In plank position with two dumbells alternate rowing the dumbbell to the chest

Metcon

Metcon (Time)

21-15-9

Double KB Thruster 55/35

Ring Dips

After each set of Ring Dips complete 50 foot double KB OH Walking Lunge

End with Lunge

Time Cap 15 min

Post wod Mobility

cobra

pigeon