1/17/18

Announcements

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

CrossFit 45 North – CrossFit

Weightlifting

Back Squat (4 sets x 5 reps @ 75%)

Cuban press after first 3 sets

Cuban Press (3 x 10 )

Back Squat (1 x max reps @ 75%)

Metcon

2018 Lurong Challenge Week 1 (AMRAP – Reps)

L3/L2/L1

Super 8

8 Min AMRAP

8 Burpee Box Jump Overs M:30/24/20 W:24/20/14

8 Power Cleans M:95/75/45 W:65/55/35

8 Thrusters

Step UPs allowed for L2/L1

Consider L3 as RX+
Cash out: 60 banded tricep pulldowns

Post wod Mobility

calves against the wall

floor herkie