1/12/18

Announcements

CPR/AED/First Aid Class – January 20th 10:30-2:30 ~You will be so glad you did!

CrossFit 45 North – CrossFit

Weightlifting

Overhead Squat (1 x10 @60%, 1 x 8@65%, 2 x 6 @ 70%)

Base these percentages off the highest number you have every OHS. (For example – you may have recently got a PR for a 3RM and not tested a new 1RM, use the 3RM)

Metcon

Post wod Mobility

cobra

forearms

Metcon (Time)

Accumulate 75 reps but at the top of every 2nd minute, must do 10 burpees

Overhead squat 75/55

RX+

105/75

Time Cap 12 min

Start with burpees