4/30/18

CrossFit 45 North – CrossFit

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Weightlifting

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

second wave should be higher than first wave

BWB Cardio

Assault bike: 15 seconds max effort; rest 45 x 5; rest 4 min then do 5 sets again

Metcon

Whip It (Weight)

8 Rounds:

Every 2 Minutes:

in 90 seconds complete:

10 Calorie Row + Max weight moved of Power Snatch (reps x weight)

in other words: work for 90 seconds and rest for 30 seconds

You pick the weight

Score is total weight moved

Body Weight Burn

Metcon (AMRAP – Reps)

16 Min AMRAP

10 Cal ROw

20 Med Ball Situps