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8
Nov

11/8/16

CrossFit 45 North – CrossFit

Weightlifting

Pause Backsquat (2 sets x 4 reps at 72%)

Back Squat (3 sets x 3 reps at 85%)

Back Squat (2 sets x 1 rep at 92%)

Metcon

Metcon (AMRAP – Reps)

Ascend by 3 reps

for 12 minutes with 20 DU before each round:

Wall Balls 20/14

Toes to Bar

RX+

Ascend by 3 reps

for 12 minutes with 20 DU before each round:

Wall Balls 30/20

Toes to Bar

3 Ring MU after every set of Toes to Bar

Double Unders do not count in the score

Post wod Mobility

cobra

pigeon

doorway stretch

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