9/14/15

Announcements

Gym will be closed Sept 15.

CrossFit 45 North – CrossFit

A: Back Squat (3 reps x 5 sets; last set max reps)

Stay at the same weight (75% as a guide) and last set max reps

15 bent over row each arm in between each round

B: Back Rack Lunge (1 x 20 at 40%)

Metcon (Time)

500 meter row

21 Burpees

21 Box Jumps

500 meter row

15 Burpees

15 Box Jumps

500 Meter row

9 Burpees

9 Box Jumps

Row 500 meters

Post wod Mobility

Calves on wall

Rainbow Doorway