CrossFit 45 North – CrossFit
Metcon
Showdown WOD 4 (AMRAP – Reps)
8 min time Cap
12/10 Cal Row
8 KB Snatches Per Arm
increase reps by 4 each round
RX+ unbroken per arm
Weightlifting
Snatch Balance (3-3-3)
Snatch (work to heavy single)
Post wod Mobility
prayer stretch / band lat – shoulder stretch / cobra