5/21/18 – CrossFit 45 North

CrossFit 45 North – CrossFit

Warm-up

sets:

30 Second HS Hold

then work on Strict HSPU (eccentric to scale, on the box, kick ups). Whichever is picked accumulate 15 reps

if wall walks are chosen – do 8

Metcon/BWB

It Doesn’t Get Easier (3 Rounds for reps)

in 4 Minutes get as far as possible

3 Rounds

21 Cal Row

15 GHDs

9 HSPU

rest 2 minutes

in 4 minutes get as far as possible

3 Rounds

15 Cal Row

12 GHDS

9 HSPU

rest 2 minutes

4 min AMRAP

12 Cal Row

9 GHDs

6 HSPU

RX+

must row with damper set to 10

First 3 HSPU must be strict