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27
Feb

2/27/17

CrossFit 45 North – CrossFit

Weightlifting

Back Squat (1-1-1-1-1 building to heavy single)

Back Squat (1x 20 reps at 50% of final weight record time)

Metcon

Metcon (AMRAP – Reps)

Beginning on a 4-minute clock, complete as many reps as possible of:

15 Chest to Bars

50 double-unders

15 Squat Snatches, 95/65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

15 Chest to bars

50 double-unders

13 Squat Snatches, 135 / 85 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

15 Chest to bars

50 double-unders

11 Squat Snatches, 155 / 105 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

15 Chest to bars

50 double-unders

9 Squat Snatches, 175 / 115 lb.
If you finish before the 4 minutes, don’t rest just keep going, its bonus work time, not rest time

If you finish the workout – record total nubmer of reps and then time in the comments

Post wod Mobility

cobra

pigeon

doorway

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