9/30/16

CrossFit 45 North – CrossFit

Warm-up

Midline (No Measure)

Tabata Tight arch and hollow holds – 16 total rounds

Tabata horizontal pullovers (lift legs as well)

Metcon (Time)

3 RDS:

10 OHS (135/95)

10 Ring Dips

*2 min rest*

2 RDS:

20 Clean & Jerk (135/95) power or squat

20 HSPU

*Rest 2 mins*

1 RD:

30 Front squats (135/95)

30 T2B

Post wod Mobility

Doorway stretch

Roll shoulders w/barbell

Gas pedal a friend