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5
Jan

1/5/18

CrossFit 45 North – CrossFit

Warm-up

Midline (No Measure)

Hollow Hold Reverse Pulls with Red Band – 5 pulls then hold for 10 seconds repeat x 5

Weightlifting

A: Back Squat (5-5-5-5-5 building)

B: Back Squat (1 x 20 @ 40% of todays heaviest)

comment time to complete

Metcon

Metcon (AMRAP – Reps)

Time Cap 3 min:

2 Rounds

9 SIngle Arm Thrusters – 50/35 DB

35 Double Unders

with clock running, time cap: 6 min

2 Rounds

9 Thrusters 105/75

35 Double Unders

with clock running, time cap: 9 min

2 Rounds

9 SIngle Arm Thrusters – 50/35 DB

35 Double Unders

with clock running, AMRAP Until 12 min:

9 Thrusters 105/75

35 Double Unders

Score: total Reps from all rounds

Post wod Mobility

figure 4

cobra

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