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31
Oct

10/31/17

CrossFit 45 North – CrossFit

Weightlifting

Paused Front Squat (3 second pause 2 sets x 4 reps at 72%)

Front Squat ( 3 sets x 3 reps at 85% 2 sets x 1 rep at 92%)

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

Metcon

Post wod Mobility

banded hip stretch

pigeon

doorway

Metcon (8 Rounds for time)

8 Rounds

Suicide Sprint

8 Lateral 1 Foot Burpees Over Bar

rest 30 seconds

Time Cap 16 Min

You will do a burpee parallel to the bar and leave the ground and land on foot closest to bar.

Record each round

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