9/24/15 – CrossFit 45 North

CrossFit 45 North – CrossFit

Front Squat (Find 3 RM in 5 sets )

30 Second plank on elbows every set

Metcon (Time)

3 Rounds 53/35

Right Arm

10 KB Snatch

10 1 arm Russian Swings

10 Kb Thruster

100 DU

Left Arm

10 KB Snatch

10 1 arm Russian Swings

10 Kb Thruster

Time Cap 17 min

Post wod Mobility

banded shoulder stretch

pigeon

calves against the wall