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11
Oct

10/11/17

Announcements

Lori’s going away PARTY and
Barbells for Boobs Fundraiser
OCTOBER 20TH! 5:30pm

Come Celebrate Lori moving to Florida for her new adventure by doing GRACE 🙂 This is the Barbells for Boobs Fundraiser workout we will be doing as an individual or two person team! Minimum of $5 per person to all go towards Barbells for Boobs.

CrossFit 45 North – CrossFit

Weightlifting

Pause Backsquat (3 second pause 2 sets x 6 reps at 70%)

Back Squat ( 3 sets x 3 reps at 85% 3 sets x 1 rep at 92%)

Metcon

Metcon (Time)

7 Front Squats 155/115

21 HSPU

21 Wall Balls

400 Meter Run

5 Front Squats

15 HSPU

15 Wall Balls

400 m run

3 Front Squats

9 HSPU

9 Wall Balls

Run 800 m

RX+

Strict HSPU

Front Squat: 225/155

To be RX must take from the floor

Time Cap: 20 Min

Post wod Mobility

banded hip stretch

pigeon

doorway

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