8/17/17

CrossFit 45 North – CrossFit

Warm-up

Midline (No Measure)

Handstand Box Walks – 1 to the left and 1 to the right

Wall Ball s (3 Rounds for reps)

3 sets 12 Unbroken Wall Balls

rest 20 seconds

20/14 to 10 ft line for all RX

RX + 30/20 to 10 Ft

Metcon

Metcon (AMRAP – Reps)

10 Minutes to Complete:

5 Rounds

1 1/2 Rope Climbs

10 Box Jumps 30/24

In remaining time, max HSPU

record number of HSPU

to scale rope climb – sit underneath one ring and pull up with both arms x 7 reps

1 1/2 rope climb: climb to top, go down half way and climb back up

Post wod Mobility

forearms

calves