11/30/15

CrossFit 45 North – CrossFit

A1: Front Squat (5-5-5-5-5; start at 65% and build last set max rep)

Every rep in each set try to do as quick as possible, one breath between reps

A2: Bent Over Row (12 reps @21X1 )

(alternate arms, 2 sets per arm)

B: Front Squat (20 reps at 30% as Fast as possible )

Schwnenty (AMRAP – Rounds)

EMTOM – 20 minutes

Odd: Row 5 calories (8 to 10 for guys)

Even: 1 Bar Complex

Power + Clean + Front Squat + Push Jerk (HEAVY)

Post wod Mobility

Sleeper stretch

Hamstrings on box