CrossFit 45 North – CrossFit
Weightlifting
Push Press + Split Jerk ( 5 x 3(1+1) @ 75% of PP)
Various rep combos that include both push press and split jerk
BWB Cardio
Assault bike 10 seconds all out -50 second recovery x 10
Metcon
Metcon (AMRAP – Reps)
Min 0 to 3
Alternating Dumbell Snatch Max Reps 50/35
Min 3 to 6
Max Distance Single Arm carry OH
(can switch any time)
Min 6 to 9
Alternating Dumbbell Snatch Max Reps
Score is total number of reps + feet (5 feet is 1 rep)
Body Weight Burn
Metcon (AMRAP – Reps)
Min 0 to 3
Alternating Dumbell Snatch Max Reps 25/15
Min 3 to 6
Max Distance Single Arm carry at side
(can switch any time)
Min 6 to 9
Alternating Dumbbell Snatch Max Reps
Score is total number of reps + feet (5 feet is 1 rep)