11/17/16

CrossFit 45 North – CrossFit

Weightlifting

If 75 to 90% is too big of a jump, can add in single reps to continue to warm up to the 90% from the 75%

Paused Front Squat (2 sets x 2 reps at 75%)

Front Squat (5 sets x 2 reps at 90%)

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

10 Front Rack Lunge Alternating 135/95

40 Double Unders

10 Back Rack Lunge Alternating

40 Double Unders

Must take bar from floor; this is not a walking lunge

RX+

155/115

cashout: 150 DU (not included in time) but record time.

150 DU For time (Time)

Complete 150 DU for time

Post wod Mobility

Calves against the wall

Pigeon