11/14/17

CrossFit 45 North – CrossFit

Weightlifting

Paused Front Squat (3 second pause 2 sets x 2 reps at 75%)

Front Squat (5 sets x 2 @90%)

do an intermediate weight between the 75 and 90% if necessary

Metcon

Metcon (AMRAP – Reps)

5 Rounds

EMOM:

Min 1: 5 Front Squats at 75% of 1RM

Min 2: 20 Walking KB russian swings 72/55

Min 3: 5 Single Leg Deadlift with same bar -each leg

Min 4: 20 Walking KB russian swings 72/55

Post wod Mobility

banded hip stretch

doorway