5/19/16

CrossFit 45 North – CrossFit

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

20 x Wall Ball (20/14)

15 x Power Clean (95/65)

10 x Shoulder to Overhead (95/65)

RX+

10 min AMRAP

20 x Wall Ball (20/14) to 10 foot

15 x Power Clean 135/95

10 x Shoulder to Overhead (135/95)

Weightlifting

EMOM 14 Min

ODD: A1

EVEN: A2

Build as heavy as possible

A1: Clean + 2 Front Squats (7 sets x 1 rep building)

1 rep is 1 clean + 2 FS

A2: Clean and Jerk (7 x 1)

Post wod Mobility

Floor herkie

Sleeper stretch