12/18/18

CrossFit 45 North – CrossFit

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Warm-up

Tabata – total of 8 rounds

Alternate between box jumps and hs holds

20 seconds of work; 10 sec rest/transition

Weightlifting

Back Squat (Spend 25 min working to a heavy triple)

Compare to your 85% test 2 weeks ago

BWB Cardio

1-Mile Run (Time)

Max Effort 1-Mile Run
in 25 min complete a warm up and mile time trial run

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP

8 Box Jump Overs

8 Backsquats – 95/65

RX+ 135/95

Take from ground

Body Weight Burn

Metcon (AMRAP – Reps)

5 min AMRAP

8 Box Jump Overs

8 Airsquats