10/19/18

CrossFit 45 North – CrossFit

View Public Whiteboard

Weightlifting

20 min to complete the following:

Paused Front Squat ( 2 sets x 6 reps at 70% 3 sec at the bottom)

SPEED back up

% is of regular front squat

Front Squat ( 3 sets x 3 reps at 85% 3 sets x 1 rep at 90)

Body Weight Burn

In 20 min accomplish the following:

150 Russian Swings

500 m Ski erg x 3

Metcon/BWB

Metcon (Time)

3 RFT

Row 400 m

21 American Swings -55/35

12 Weighted Alternating Pistols 55/35

Time Cap: 9 min

RX+ : 72/55

if you cannot do a weighted pistol please do weighted lunges (the focus is the load single leg)