CrossFit 45 North – CrossFit
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Women – 95#
Weightlifting
Clean (EMOM for 6 min – 1 single building)
Power Clean (6 sets x 3 rep linked)
Every 30 seconds on the 30 seconds
3 Linked Power Cleans at 70% of today’s heavy clean
Post wod Mobility
Psoas against the rig
cobra
mash shoulders with barbell