CrossFit 45 North – CrossFit
Metcon
Metcon (Time)
these are squat cleans
15 Bar facing burpees
185lbs/135lbs clean and jerks, 5 reps
12 Bar facing burpees
185lbs/135lbs clean and jerks, 4 reps
9 Bar facing burpees
185lbs/135lbs clean and jerks, 3 reps
Weightlifting
Power Clean and Jerk Cycling (6 sets x max reps each set)
EMOM for 6 minutes
Max Reps in 20 seconds at max load
To consider RX – do not drop the bar
Record total number of reps (don’t worry about that it says “1 set x max reps” – just record the reps and the weight)
Post wod Mobility
pigeon
cobra
banded shoulder stretch