16
Aug
8/17/18
Announcements
“Better Than I Deserve” this Saturday 8 am – come show your support for our Everyday Warrior, Stephen!
This will replace the 7 am Class WOD
CrossFit 45 North – CrossFit
Warm-up
Weightlifting
A1: Tempo Deadlift (3 sets x 5 reps at 60% @3330)
Hold at top of deadlift for 3 seconds and take 3 seconds to lower the bar to the ground
NO MIX GRIP!!!
A2: False Grip Pullups (3 sets x 5 reps @1113)
Scale by sitting on the floor
Deficit Deadlift (3 sets x 5 reps @ 65% linked )
BWB Cardio
Row – 30 second repeats (cals) (5 Rounds for calories)
Row 30 seconds, rest 1 minute; repeat x 5 for calories
Metcon
Metcon (2 Rounds for time)
6 min to complete
21-15-9
Russian KB Swing – 55/35
Toe to bar
rest 1 min
Then 6 min to complete:
12-9-6
Double KB Front squat 55/35 each arm
Toes to Bar
record two separate times
if you don’t finish add 1 sec for every rep left
RX+ 72/55 for KB swing and KB Front Squat
Body Weight Burn
Metcon (2 Rounds for time)
6 min to complete
21-15-9
Russian KB Swing -35/25
Toe to bar
rest 1 min
Then 6 min to complete:
12-9-6
Double KB Front Squat 35/25 each arm
Toes to Bar
