11/23/16

CrossFit 45 North – CrossFit

Weightlifting

Pause Backsquat (2 sets x 2 reps 75% )

Back Squat (5 sets x 2 reps at 90%)

Metcon (Time)

3 Rounds for time of:

Row 500 meters

21 burpees over the bar

12 Backsquats 95-lb/65lb

time cap: 18 min

cash out: 150 DU not included in time

RX+

3 Rounds for time of:

Row 500 meters

21 burpees over the bar

12 Backsquats 135/95

150 DU For time (Time)

Complete 150 DU for time

Post wod Mobility

calves against the wall

pigeon