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26
Sep

9/26/17

CrossFit 45 North – CrossFit

Weightlifting

A1: Bench Press (3 x 5 @ 85% )

A2: Pull-ups (3 sets x 5 reps strict chest to bar @ 2121)

Everyone needs to make it so you can pull chest to the bar (modify box height, set up a barbell and sit on the floor…etc)

B: Bench Press (1 x 20 @ 55%)

C: Bench Press (1 x max reps @ 40%)

Metcon

Metcon (4 Rounds for time)

4 Minutes Work; 3 Minutes rest

Run 400 Meters

5 Burpees

10 Box Jump

2 Rope Climbs

x 4

RX+ 8 Burpees, 12 Box Jumps 30/24 and Legless Rope Climbs

Intention is to go as hard as possible and maintain the effort each round. If you finish before the 3 minutes, great extra rest

Post wod Mobility

couch stretch

cobra

Calves

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