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19
Oct

10/19/17

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

Paused Front Squat (3 second pause 2 sets x 6 reps at 70%)

Front Squat ( 3 sets x 3 reps at 82% 2 sets x 1 rep at 90%)

do an intermediate weight between the 70 and 82% if necessary

Metcon

Metcon (Time)

21-15-9

Thrusters 105/75

42-30-18

GHDS

time Cap: 10 minutes

RX+ 135/95

GHD mod: same number of situps and half the number of jumping airsquats

Post wod Mobility

banded hip stretch

pigeon

doorway

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