CrossFit 45 North – CrossFit
Weightlifting
Overhead Squat (2-2-2-2-2)
Snatch Balance (3 sets x 3 reps)
Metcon
Clock will continue to run right after metcon for the snatch
Metcon (AMRAP – Reps)
5 min AMRAP
30 Later burpee over bar
Then max power snatch (75/55)
rest 2 min
5 min AMRAP
30 Power Snatch
Then Max lateral burpee over the bar
Snatch (6 min to establish 1RM right after workout)
Post wod Mobility
lay lengthwise on foam roller and let arms lay out to the side
cobra