7/27/18

CrossFit 45 North – CrossFit

View Public Whiteboard

Weightlifting

A1: Overhead Squat (6-3-1-6-3-1+)

A2: Renegade Row (3 sets x 10 after first 3 sets)

BWB Cardio

Ski Erg Repeats

100 meters x 5 rest as needed

Metcon

Metcon (Time)

40 GHDs

40 Burpees

80 OH Barbell Lunges – 115/75

40 Burpees

40 GHDs

RX+

135/95

Sub For GHDs

40 Situps + 20 1/4 Jumping Airsquats

Time Cap: 14 MIN

Body Weight Burn

Metcon (Time)

BWB

40 Situps

40 Burpees

80 Front Rack Dumbbell Lunges (35/25)

40 Burpess

40 GHDs

Time Cap 14 min