2/5/18

CrossFit 45 North – CrossFit

Metcon

Body Weight Burn

Lurong Challenge 2018 Week 4 (Time)

50 Calorie Row Buy In

Then

4 Rounds of:

10 Overhead Squats

10 Toes to Bar

Time Cap 13 min

Men

L3/L2/L1

115/95/75

Women

75/55/45

Men’s Masters

L3/L2/L1

115/95/65

Women’s Masters

L3/L2/L1

75/55/35

150 Double Under Cash Out (Time)

or 3 min of practice

Weightlifting

Overhead Squat (1 x12 @ 65%, 1 x 10 @ 70%, 2 x 8 @ 75%)

Body Weight Burn

Metcon (Time)

50 Calorie Row Buy in

then

4 Rounds

15 Goblet Squats (35/25)

10 Toes to bar or Knee Tucks

Time Cap 13 min

150 Double Under Cash Out (Time)

or 3 min of practice

BWB Cardio

Metcon (4 Rounds for calories)

4 sets

1 min max cals air assault bike; rest 3 minutes