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12
Apr

4/12/16

CrossFit 45 North – CrossFit

Warm-up

Midline (No Measure)

3 sets

A1. 30 second handstand hold

A2. 30 second ring support hold

Metcon

Metcon (Weight)

From Min 0 to 4 EMOM:

Odd: 3 Split Jerks

Even: 8 Deadlifts

Increase weight

From Min 4 to 7 EMOM:

Odd: 2 Split Jerks

Even: 6 Deadlifts

Increase weight

From min 7 to 23 EMOM:

min 1: 1 Split Jerk

min 2: 4 Deadlifts

min 3: 20 Russian Twists

From Min 23 to 25

Max Shoulder to OH 135/95
in the comments record max reps

Post wod Mobility

door way stretch

psoas against the rig

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