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14
Apr

4/14/16

CrossFit 45 North – CrossFit

Weightlifting

A1: Pause Backsquat (5 x 5 at 80% )

Tempo: 13X1

A2: Seated Altnerating Dumbbell Shoulder Press (5 x 8 reps per arm )

Shoulder press 1 arm at a time – alteranting

Metcon

Metcon (Time)

5 Rounds for time

15 HSPU

50 Foot Front Rack Lunge (135/95lbs)

15 Toes to bar

RX+ : ~4 (guys)/2 (gals) Inch Deficit for HSPU

Post wod Mobility

cobra

calves against the wall

pigeon

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