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25
Aug

8/25/15

CrossFit 45 North – CrossFit

Front Squat (rep scheme below)

Front Squats

8 (70%) @22X1

5 (80%) @22X1

3 (90%) @22X1

20 (50%) AFAP

3 (90%)

5 (80%)

8 (70%)

pause right above parallel – front half of the wave only

30 Second plank on elbows every other set

Metcon (AMRAP – Reps)

AMRAP 13 minutes

Run 2 laps

10 Air Squat Box jump Combos

100 Foot Walking Lunges

airsquat box jump combo = air squat, box jump, airsquat on top of box, jump back down

Post wod Mobility

Couch stretch

calves

pigeon on a box

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