8
Nov
11/8/16
CrossFit 45 North – CrossFit
Weightlifting
Pause Backsquat (2 sets x 4 reps at 72%)
Back Squat (3 sets x 3 reps at 85%)
Back Squat (2 sets x 1 rep at 92%)
Metcon
Metcon (AMRAP – Reps)
Ascend by 3 reps
for 12 minutes with 20 DU before each round:
Wall Balls 20/14
Toes to Bar
RX+
Ascend by 3 reps
for 12 minutes with 20 DU before each round:
Wall Balls 30/20
Toes to Bar
3 Ring MU after every set of Toes to Bar
Double Unders do not count in the score
Post wod Mobility
cobra
pigeon
doorway stretch