CrossFit 45 North – CrossFit
Metcon
Clusterbeth (Time)
21-15-9
Squat Clean Thrusters – 115/75
Ring Dips
Time Cap: 16 Minutes
Weightlifting
Clean and Jerk (Every 2 min for 6 sets – 2 reps at 80%)
Post wod Mobility
banded shoulder stretch
psoas against the rig
internal rotation shoulder stretch