6/28/17

CrossFit 45 North – CrossFit

Metcon

Weightlifting

Hang Snatch every 90 seconds on the 90 seconds

Hang Snatch ( 2-2-1-1-1-1-1 where 1 is the heaviest)

1* is your heaviest weight then back off to about 90% for last two

Record heaviest

Metcon (4 Rounds for reps)

Tabata Airsquats

TailPipe Wall sit (35/25 both arms)- 1 minute

Tabata Pushups

Tailpipe Wall Sit – 1 minute

Tabata Lunges

Tailpipe Wall Sit – 1 minute

Tabata Ring Dips

Tailpipe Wall Sit – 1 minute

record total number of reps for each movement

Cash out: 120 Band Pull aparts