4/16/18

CrossFit 45 North – CrossFit

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Weightlifting

Overhead Squat (10-6-4-2-4-6-10)

Goal: on your second sets of 4, 6 and 10 to beat the first sets of 4,6 and 10

BWB Cardio

40-30-20-10 Burpees to a target. rest as needed between sets

Metcon

Metcon (Weight)

Hang Snatch

2 Minutes max reps

rest 2 min

3 Minutes Max Reps

rest 2 min

4 Minutes Max Reps

rest 2 min

5 min Max Reps

Building weight each set

Record total weight moved

Body Weight Burn

Metcon (Calories)

Max Cals on Rower

2 min

rest 2 min

3 Min

rest 2 min

4 Min

rest 2 min

5 Min