CrossFit 45 North – CrossFit

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Week1: Back Squat (3,5,5)

Work at 80% for 3 reps, then drop weight for 2×5. Record the set of 3.

Bear in a boat (Time)

For Time:

250m Row

1 Bear Complex (135/95)

500m Row

2 Bear Complex (125/85)

1000m Row

3 Bear Complex (115/75)

500m Row

4 Bear Complex (95/65)

250m Row

Time cap 20 Minutes
A regular Bear Complex is 7 rounds. Don’t do that!;) Just do 1 rd, then 2, and so on.

Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

BWB: Metcon (Time)

BWB will be the same as the Metcon today. Just sub DB’s or a lighter barbell weight.
Time cap 20 mins