8/25/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Overhead Squat (2-2-2-2-2**-2-2)

** This is your heaviest load; last two sets back off to 90% of heaviest weight

A2: Renegade Rows (10 per arm for only the first 3 sets of OHS)

In plank position with two dumbells alternate rowing the dumbbell to the chest

Metcon

Metcon (Time)

5 Box Sprints

rest 1 minute

10 SDLHP 95/65 (RX+ 115/75)

10 Toes to Bar

20 Lateral Hops over the bar

rest 1 minute

4 Box Sprints

rest 1 minute

10 SDLHP

10 Toes to Bar

20 Lateral Hops over the bar

rest 1 minute

3 Box Sprints

rest 1 minute

10 SDLHP

10 Toes to Bar

20 Lateral Hops over the bar

rest 1 minute

2 Box Sprints

rest 1 minute

10 SDLHP

10 Toes to Bar

20 Lateral Hops over the bar

Time Cap: 18 Minutes

Post wod Mobility

cobra

pigeon