11/10/15

CrossFit 45 North – CrossFit

A: Bench Press (5 reps x 5 sets at 80%;)

in between each set 15 bent over flyes

B: Bench Press (max reps at 35% in 2 minutes )

Metcon (Time)

3 Rounds for Time

Run 1 lap

15 Pullups

15 Wall balls (20/14)

9 Chest to bar

9 Wall balls

5/3 Bar MU for RX+ (after set of 9 WB)

time cap 15 min

Post wod Mobility

Door frame Stretch, Forearms, Cobra