9/5/18

CrossFit 45 North – CrossFit

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Weightlifting

20 min to complete the following

Overhead Squat (9-6-3-9-6-3)

Notice this is going for a 3RM – so utilize knowledge of waht you have been doing over the past few weeks to guide weight selection

Refer to July 27th

BWB Cardio

Ski Erg Repeats

100 meters x 5 rest as needed

Metcon/BWB

Metcon (5 Rounds for reps)

5 Rounds

In 3 minutes complete the following:

50 Double Under Buy in

Then AMRAP

15/12 Cal Row

12 Alternating Pistols

rest 1 minute

Total time: 20 min

Record number of cals and pistols each round