CrossFit 45 North – CrossFit
Weightlifting
A1: Overhead Squat (10-8-6-10-8-6+)
A2: Renegade Row (3 sets x 10 after first 3 sets)
BWB Cardio
Ski Erg Repeats
100 meters x 5 rest as needed
Metcon
Metcon (Time)
5 sets:
Sprint door to door
8 Alternating Dumbell Snatch 50/35
8 Single Arm OHS (4 each arm)
rest 1 min
TIme Cap: 18 min (including the rest)
Body Weight Burn
Metcon (Time)
5 sets:
Sprint door to door
8 Alternating Dumbell Snatch 35/20
8 Single Arm Front Rack Squat
rest 1 min
TIme Cap: 18 min (including the rest)