7/18/17

CrossFit 45 North – CrossFit

Weightlifting

Back Squat (5 sets x 5 reps @ 80%)

After each of the first 4 sets, do side plank on one side for 45 seconds (total of 2 rounds per side)

Metcon

Metcon (AMRAP – Reps)

Thrusters

Every 80 Seconds

Set 1: 10 reps (95/65) RX+ (105/75)

Set 2: 10 reps (105/75) RX+ (120/85)

Set 3: 8 reps (105/75) RX+ (120/85)

Set 4: 8 reps (120/85) RX+ (135/95)

Set 5: 6 reps (120/85) RX+ (135/95)

Set 6: 6 reps (135/95) RX+ (150/105)

Set 7: 4 reps (135/95) RX+ (150/105)

Set 8: 4 reps (150/105) RX+ (165/115)

Set 9: 2 reps (150/105) RX+ (165/115)

Set 10: 2 reps (165/115) RX+ (180/125)

Record total reps

Cash out: 120 band pull aparts

Post wod Mobility

cobra

doorway