9/23/16

CrossFit 45 North – CrossFit

Weightlifting

Overhead Squat (5-5-3-3-1-1-1 work to 1 RM)

Metcon

Metcon (AMRAP – Reps)

Buy In:

12 Turkish get ups 1.5/1 (6 each arm)

Then 3 Rounds for time

20 Single kb clean each arm

20 Pullups

10 Single Kb Snatches each arm

10 Chest to bar

5 Single Kb Thrusters each arm

5 Bar MU

Time Cap: 18 Min

Post wod Mobility

doorway stretch

pigeon