5/23/16

CrossFit 45 North – CrossFit

Weightlifting

Push Press (5 sets x 3 reps at 92% of 5RM)

Metcon

Metcon (AMRAP – Reps)

1 Round

15-12-9

Row Cals

Push press(95/65)

GHD sit ups

2 Rounds

12-9-6 same as above

3 Rounds

9-6-3 same as above

Time Cap 20 minutes

RX+ 135/95

Post wod Mobility

Hamstrings on box

Cats and cows 10x

Scorpion 10x