5/15/18

CrossFit 45 North – CrossFit

View Public Whiteboard

Weightlifting

Push Press + Split Jerk (5 x 3 (1+1) @ 75% of Push Press)

Various rep combos that include both push press and split jerk

BWB Cardio

EMOM 10 min

Odd: 25 DU

Even: 10 Box Jumps

Metcon

Metcon (Time)

Time Cap 14 min

28-24-20-16-12-8-4

Alternating Dumbbell Push Jerk

Dumbbell Hang Power CLean

Dumbell Dead Lift

For the HPC and DL, break reps up evenly

50/35

Cash out: 100 Band PUll aparts

Body Weight Burn

Metcon (Time)

Time Cap 14 min

28-24-20-16-12-8-4

Alternating Dumbbell Shoulder to OH

Dumbbell Snatch

Med Ball Deadlift

30/20

20/14