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6
Oct

10/6/17

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 8 reps at 65%)

Front Squat ( 3 sets x 5 reps at 80% 2 sets x 1 rep at 90%)

Metcon

Metcon (Time)

4 Rounds

Run 200

rest 1 min

10 Thruster Lunge 95/65

rest 1 min

Each component should be as fast as possible

RX+ 135/95

Thruster Lunge:

1 Thruster + 2 Front Rack Lunges

Post wod Mobility

banded hip stretch

pigeon

doorway

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