18
Jan
1/18/17
CrossFit 45 North – CrossFit
Warm-up
Pullovers and Hamstrings (No Measure)
3 sets
A1. 10 PVC Pipe Pulldowns (laying down)
A2. 10 Hamstring curls with bands
Metcon (Time)
1 Round:
800 Meter run
20 Deadlifts 225/155
20 Toes to bar
rest 3 mintues
2 Rounds
400 meter run
10 Deadlifts 275/185
10 Toes to Bar
rest 3 mintues
3 Rounds
200 meter run
5 Deadlifts 315/205
5 Toes to Bar
Time Cap: 32 Minutes
Post wod Mobility
figure 4
psoas against the rig