11/23/15

CrossFit 45 North – CrossFit

Everyday Warrior Battle Series 2015 WOD 4 (AMRAP – Reps)

7 Minute AMRAP: Increasing Reps

2 RX Ground to Overhead (RX: 115/75)(Masters, Scaled, Teen: 85/55)

4 RX Alternating Pistols (Masters, Scaled: Wall Balls 20/14)(Teens: Wall Balls 14/10)

4 G2OH

8…

8…

16…

16…

Notes:

Reps for each movement will continue to double as you progress through each round. Ground to overhead may be performed any way — snatch or clean and jerk, press, or push press. In place of pistols, masters, scaled and teen division will perform wall balls — RX athletes must perform alternating pistols.

Score is total reps.

Clean and Jerk (EMOM build for 10 minutes )

this is after the work out

Snatch (EMOM build for 10 minutes)

this is after the work out – pick either snatch or clean and jerk

Post wod Mobility

pigeon

childs pose