11/21/18

CrossFit 45 North – CrossFit

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Weightlifting

20 min to complete

A1: Back Squat (3 x 3 @ 70%)

A2: Barbell Upright Row (3 x 10 )

A3: Supinated Pullup (3 x 5)

Palms facing you
use your backsquat bar if you are modifiying pullups

BWB Cardio

3 sets

15 Goblet Squats

30 KB Swings

60 Double Unders

Metcon/BWB

Thankful for Booty (Time)

3 rounds for time of:

Row 500 meters

21 burpees over the bar

95-lb/65lb. backsquats, 12 reps

time cap: 18 min

RX+ 135/95

cash out: 150 DU
DON”T FORGET THE CASHOUT

BWB folks – do Dumbell front rack squats (1 each arm)