2/26/18

CrossFit 45 North – CrossFit

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Weightlifting

Back Squat (1-1-1-1-1 build to heavy single)

Back Squat (1 x 20 @ 50% of heavy single)

BWB Cardio

1-Mile Run (Time)

Max Effort 1-Mile Run

Row 600 Meter Time Trial (Time)

As hard as possible

Metcon

Metcon (AMRAP – Reps)

14 Min AMRAP

3 Burpee Bar Mu

25 foot Single Arm Walking Lunge 50/35

6 Burpee Box Jump Overs 30/24

25 foot Single Arm Walking Lunge

Body Weight Burn

Metcon (AMRAP – Reps)

14 Min AMRAP

10 Burpees

25 Foot SIngle Arm Front rack walking lunge 30/20

6 Burpee Box Jump Overs 24/20 (can step)

25 Foot SIngle Arm Front rack walking lunge

150 Double Under Cash Out (Time)

or 3 min of practice