CrossFit 45 North – CrossFit

A1: Back Squat (5 reps x 5 sets; pause at the bottom rep 2 and 4)

this is at 70%

A2. 10 Bulgarian Split Squats per leg

Metcon (Time)

3 min to complete :

buy in 10 air squats then

2 rds

8 ring pushups

8 Power cleans 135/95

rest remaining time

then repeat but buy in is now 15 airsquats, 20 and so on until you cannot complete the 2 rounds

Cash out: 2 min plank on elbows
put reps in comment include airsquats

Post wod Mobility

figure four on the wall

shoulder internal rotation on the floor

sleeper stretch

hamstring on the box