CrossFit 45 North – CrossFit
Metcon
Metcon (AMRAP – Reps)
10 min AMRAP
20 x Wall Ball (20/14)
15 x Power Clean (95/65)
10 x Shoulder to Overhead (95/65)
RX+
10 min AMRAP
20 x Wall Ball (20/14) to 10 foot
15 x Power Clean 135/95
10 x Shoulder to Overhead (135/95)
Weightlifting
EMOM 14 Min
ODD: A1
EVEN: A2
Build as heavy as possible
A1: Clean + 2 Front Squats (7 sets x 1 rep building)
1 rep is 1 clean + 2 FS
A2: Clean and Jerk (7 x 1)
Post wod Mobility
Floor herkie
Sleeper stretch