11/20/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Back Squat (3 x 3 @ 70%)

A2: Pull-ups (3 sets x 5 reps of chin ups)

Metcon

Metcon (Time)

3 rounds for time of:

Row 500 meters

21 burpees over the bar

95-lb/65lb. backsquats, 12 reps

time cap: 18 min

RX+ 135/95

cash out: 150 DU

Metcon (Time)

3 rounds for time of:

Row 500 meters

21 burpees over the bar

95-lb/65lb. backsquats, 12 reps

time cap: 18 min

RX+ 135/95

cash out: 150 DU

Post wod Mobility

cobra

pigeon

doorway