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21
Nov

11/21/17

CrossFit 45 North – CrossFit

Row 600 Meter Time Trial (Time)

As hard as possible

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 72%)

A2: Split Jerk (same weight as PP)

B: Push Press (Max Reps at final weight)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 minutes

12 Shoulder to OH – 115/75lbs

200 Feet Front Rack KB Walk – 55/35 both arms (do not put on top of shoulder)

Post wod Mobility

Cobra

Forearms

Calves

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