01/29/18

CrossFit 45 North – CrossFit

Warm-up

Good Mornings (3 x 10)

Weightlifting

Deadlift (6 x 2 @75%)

Metcon

2018 Lurong Challenge WOD 3 (AMRAP – Reps)

7 min. AMRAP

(L3 or L2 or L1) (M/F)

30 deadlifts (225/135 or 135/85 or 95/55)

60 wall ball shots (20/14 or 14/10)

90 double unders (double unders or 45 doubles/90 singles or 90 singles)

With remaining time: complete AMRAP (bar muscle ups or pull ups or ring rows)

(Level 3 is RX+)

Body Weight Burn

2k Row (Time)

Max Effort 2k Row

Metcon (AMRAP – Reps)

7 Min AMRAP

30 Ball Slams

60 Med Ball Airsquats

90 Mountain Climbers

in remaining time, as many reps as possible of pullups, jumping pullups or ring rows

Post wod Mobility

pigeon

cobra