11/30/18
CrossFit 45 North – CrossFit
Weightlifting
20 min to complete
A1: Front Squat (3 x 3 @ 70%)
A2: Strict HSPU (3 x 5)
or some scaled option
A3: Midline (No Measure)
3 x 30 Sec planks
BWB Cardio
3 sets
15 MEd ball cleans
30 KB deadlifts
10 cal ski erg
Metcon
Clean (10 min EMOM – increase on rds 3,5,7,9)
Clean ( Max Reps in 2 minutes at 70% of today’s heaviest )
rest 2 min
Clean ( Max Reps in 2 minutes at 80% of today’s heaviest )
Body Weight Burn
Dork (Time)
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees
Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
