CrossFit 45 North – CrossFit
Metcon
Hulk Smash (AMRAP – Reps)
In 8 minutes, get as many reps as possible.
21 OHS (95/65)
30 DU’s
15 OHS (115/85)
30 DU’s
9 OHS (135/105)
30 DU’s
9 OHS (135/105)
30 DU’s
15 OHS (115/85)
30 DU’s
21 OHS (95/65)
* If time allows, complete max reps at ending weight.
Cash Out: 40 Burpees to target
Body Weight Burn
Metcon (AMRAP – Reps)
8 Min AMRAP
15 Weight Plate Ground To OH (45/25)
30 DU’s
Cash out 40 burpees to target
Weightlifting
High Hang + Hang + Floor Snatch (Every 90 seconds 1 rep building 7 sets)
3 position Snatch
BWB Cardio
Do the 600 meter max efforts twice; rest as needed
Row 600 Meter Time Trial (Time)
As hard as possible
Row 600 Meter Time Trial (Time)
As hard as possible