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8
May

5/8/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Paused Front Squat (3 sets x 5 reps at 65% – @33X3)

A2: Bent Over Row (3 sets x 8 reps @21X2)

Done with barbell – after each set of pause squats

Pull Aggressive to chest, hold for 2 seconds, lower down for 2seconds, hold at extension for 1 second

Front Squat (2 sets x 5 reps @ 75%)

Metcon

Metcon (Time)

21-15-9

Thrusters (105/75)

Pull ups

9-15-21

Wall Balls 20/14

Pullups

RX+

135/95

30/20

cash out 100 band pull aparts

Time Cap: 16 Minutes

Post wod Mobility

sleeper stretch

doorway stretch

calves against the wall

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