11/12/18

CrossFit 45 North – CrossFit

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Weightlifting

A: Behind the Neck Shoulder Press (3 x 6 @ 67% of shoulder press)

Keep same hand position on the bar as front rack

B: Shoulder Press (3 x 2 @ 90% )

C: Push Jerk ( 4 x 15 @ 50% of PJ; rest 30 seconds between sets)

BWB Cardio

Ski Erg: 200 meters x 5 rest as needed

100 meters x 5 rest as needed

Metcon

Metcon (AMRAP – Reps)

3 RFT

1 Lap Run

10 Push Press 85/55

20 Box Jumps 24/20

Time Cap: 12 min

RX+ 115/75

Body Weight Burn

Metcon (Time)

3 RFT

1 Lap Run

10 Dumbbell PP – 35/20

20 Box Jumps 24/20

Time Cap: 12 min