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1
Jun

6/1/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Paused Front Squat (3 sets x 3 reps at 70% – @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 3 reps @ 80%)

Metcon

Metcon (Time)

50-40-30-20-10 reps for time of:

Wall-ball shots, 20/14 ball

Box jumps, 24/20 box

Time Cap 17 Minutes

RX+

30/20

30/24

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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