10/18/17

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

Tempo Pause Overhead Squats (4 x 3 reps @ 82%)

3 count on the way down, hold for 3 seconds then explode up, hold at top for 3 seconds

33X3

Overhead Squat (1 x max reps @ 82%)

Metcon

Metcon (AMRAP – Reps)

in 8 min get as far as possible:

3,6,9,12,15 and so on…

Toes to Bar

Box Jumps 30/24

Post wod Mobility

Cobra

Thread the needle