12/14/15

CrossFit 45 North – CrossFit

A1: Front Squat (3-3-3-3-3; start at 75% 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 35% as Fast as possible )

Metcon (AMRAP – Reps)

12 min AMRAP:

1 Power Clean (135/95)

2 Box Jump Overs (24/20)

2 Power Clean

4 Box Jump Overs

3

6

4

8…..ect.

Mob:

Ham string stretch on box

Forearms on floor