5/25/18

CrossFit 45 North – CrossFit

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Weightlifting

Shoulder Press ( 4 sets x 6 reps @65% 51X1)

after each set

5 eccentric chest to bar pullups @51X1

Can jump back up into position

Push Jerk (4 x 15 at 45% with only 30 second break )

BWB Cardio

400 m Ski Erg

15 Russian Swings

repeat x 3

Metcon/BWB

Metcon (Time)

Time Cap 11 Min

Buy in

75 DU then

80 Toes to Bar – the top of every min – 6 box jump overs

150 DU Cash out

The whole thing including cash out in supposed to be done in the time cap

RX+

75 DU then

100 Toes to Bar – the top of every min – 10 box jump overs

150 DU Cash Out