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19
Jun

6/19/17

Announcements

5 YEAR ANNIVERSARY PARTY – JUNE 24th!!! Starts at 11 am!
We would love for you to join in on the friendly comp as well. $20 gets you a shirt and fun!
NO CLASS/OPEN GYM!!

CrossFit 45 North – CrossFit

Weightlifting

Today’s weightlifting will work to heavy single/1RM – you will then wait 10 minutes to do a max rep set at 85% of this number. During that time you will do upper body accessory work.

A: Back Squat (Take up to 6 sets to find heavy single/1RM)

B1: Bent Over Row (3 sets x 10 reps @21X2)

B2: Push-ups (3 sets x 10/7 reps @51X2)

C: Back Squat (Max reps at 85% of today’s heaviest)

Metcon

Metcon (AMRAP – Reps)

6 min AMRAP

8 Backsquats 135/95

8 Lateral Burpees over the Bar

Post wod Mobility

Pigeon

cobra

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