10/17/17

Announcements

Lori’s going away PARTY and
Barbells for Boobs Fundraiser
OCTOBER 20TH! 5:30pm

Come Celebrate Lori moving to Florida for her new adventure by doing GRACE 🙂 This is the Barbells for Boobs Fundraiser workout we will be doing as an individual or two person team! Minimum of $5 per person to all go towards Barbells for Boobs.

CrossFit 45 North – CrossFit

Weightlifting

Shoulder Press (4 sets x 3 reps at 82%)

Shoulder Press (1 x map reps @ 82%)

Push Jerk (3 sets x 10 reps at 55% of 1RM Split Jerk)

goal is unbroken

Metcon

Metcon (Time)

100 DU

25 SDHLP 95/65

50 Wall Balls 20/14

75 Pullups

50 Wall Balls

25 SDLHP

100 DU

TIme Cap 15 min

RX+

30/20lb Wall balls can only break once for each set of wall balls

Post wod Mobility

doorway

childs pose