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9
Jan

1/9/17

CrossFit 45 North – CrossFit

Weightlifting

Paused Front Squat (3 sets x 1 rep – very light – 15 second pause)

Front Squat (5-5-5-5-5 building (60% is a good starting point))

calculate the percentage of your 1 RM using your heaviest load

Metcon

Metcon (4 Rounds for reps)

4 sets

3 Min AMRAP

rest 2 minutes

50 Double Under Buy in: then remaining time

12 Backsquats – 135/95lbs

20 GHDs

RX+:

12 Backsquats – 165/125

20 GHDs

Score is total number of reps per round

Backsquat must be taken from the ground

Post wod Mobility

cobra

pigeon

calves against the wall

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