CrossFit 45 North – CrossFit
Weightlifting
A1: Overhead Squat (8-6-4-8-6-4+)
A2: Renegade Row (3 sets x 10 after first 3 sets)
BWB Cardio
Ski Erg Repeats
100 meters x 5 rest as needed
Metcon
Body Weight Burn
Metcon (AMRAP – Reps)
16 Min AMRAP
12 Alternating 1-ARM Dumbbell Squat Snatch (40/25) Buyin then
2 Rds
30 double unders
30 Lateral Jumps over bar
Repeat the buy in after the second round of the couplet
Count total reps
RX+ 50/35
Metcon (AMRAP – Reps)
12 Alternating 1-ARM Dumbbell Squat Clean(30/15) Buyin then
2 Rds
30 double unders
30 Lateral Jumps over bar
Repeat the buy in after the second round of the couplet
Count total reps