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9
Oct

10/9/17

Announcements

Lori’s going away PARTY and
Barbells for Boobs Fundraiser
OCTOBER 20TH! 5:30pm

Come Celebrate Lori moving to Florida for her new adventure by doing GRACE 🙂 This is the Barbells for Boobs Fundraiser workout we will be doing as an individual or two person team! Minimum of $5 per person to all go towards Barbells for Boobs.

CrossFit 45 North – CrossFit

Weightlifting

In this series you will do 2 reps of push press; rest then complete 2 reps of split jerk at the same weight for 5 sets building (A1, A2)

Then you will complete one set of max rep push press at the final weight (B)

A1: Push Press (2-2-2-2-2-2 starting at 70%)

A2: Split Jerk (same weight as PP)

B: Push Press (Max Reps at final weight)

Metcon

Post wod Mobility

doorway

cobra

Clean and Burp (AMRAP – Reps)

this is not a power clean

135/95

5 Min AMRAP

5 Hang clean + clean + Jerk

5 Burpees

rest 2 minutes

add 10 lbs

5 Min AMRAP

5 Hang Clean + Clean + Jerk

5 Burpees

rest 2 minutes

add 10 lbs

5 Clean and Jerks

5 Burpees

Included in time:

cash out with 150 double unders
disregard comment about “Included in reps”

For last couplet, note time in comments

Post wod Mobility

Cobra

Forearms

Calves

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