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23
Jun

6/23/16

CrossFit 45 North – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

7 Front Squats 155/115

7 HSPU

RX+

25 lb plates use for HSPU defict

Weightlifting

Paused Front Squat (see comment)

Pause Frontsquat:

Set 1 and 2 : 10 second pause – very light x 3 reps

Set 3 and 4 : 3 second pause x 3 reps at 80 to 85%

Set 5 and 6: 3 second pause x 1 rep at 90%

Post wod Mobility

banded shoulder stretch

childs pose

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