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16
Nov

11/16/17

CrossFit 45 North – CrossFit

Weightlifting

Tempo Pause Overhead Squats (4 x 2 reps @ 90%)

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 @ 90%)

Metcon

Metcon (AMRAP – Reps)

In 15 minutes:

Each round has a cash in of

3 OHS 135/95

20 Situps

Get as far as possible, adding 3 reps each round

3 toes to bar

3 HSPU

then 6, 9 and so on

RX+ 35lb plate deficit for girls 45lb plate deficit for guys

only record reps of toes to bar and hspu

Post wod Mobility

Cobra

Doorway

Thread the needle

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