7/26/17

CrossFit 45 North – CrossFit

Weightlifting

Front Squat (5 sets x 5 reps at 80%)

Front Rack Hold (2 sets x 1 rep at 110% hold for 20 seconds)

Front Squat rack hold

Metcon

Metcon (Time)

For Time:

30 Power Cleans 135/95

rest 3 minutes

20 Hang Power Cleans

rest 3 minuets

10 HPC + Front Squats

RX+

155/115

Time Cap: 18 Minutes (including rest)

Post wod Mobility

Cobra

Doorway