CrossFit 45 North – CrossFit
Metcon
Metcon (Time)
21-15-9
115/75 lbs hang squat snatch
Chest-to-bar pull-ups
RX+
135/95lbs
Time Cap: 20 Minutes
scale with hang power snatch, power snatch, ohs or backsquat
Weightlifting
Hang Snatch (EMOM 8 Min – 2 reps linked )
start at wod weight
Post wod Mobility
floor herkie
cobra
doorway stretch