5/26/17

CrossFit 45 North – CrossFit

Weightlifting

You will complete one set of shoulder press then one set of pullups

A1: Shoulder Press (4 sets x 6 reps at At tempo: 51X1 @65%)

5 seconds to lower down

A2: Eccentric Chest to Bar (4 sets x 5 reps @51X1 )

jump up as high as possible and slowly lower down

could use a very light band to accomplish this as well to scale (or ask coach for other scaling options. indicate in notes which you did

weight to record is 0

Metcon

Metcon (Time)

3 Rounds

500m Row

20 Alternating Dumbell Push Jerk 45/30

Time Cap 13 Minutes

Post wod Mobility

thread the needle

cobra