1/3/17

CrossFit 45 North – CrossFit

Weightlifting

Back Squat (5-5-5-5-5)

Build to heaviest set of 5; can start around 60% (if you need a guide)

Back Squat (1 set x 20 reps at 40% of today’s heaviest )

record time in comments

Metcon

Metcon (Time)

21-15-9

OHS 115/75

ring Dips

RX+

21 OHS 135/95

7 X 1 MU + 3 Ring Dips

15 OHS

5 X 1 MU + 3 Ring Dips

9 OHS

3 x 1 MU + 3 Ring Dips

Time Cap: 14 Min

Post wod Mobility

Cobra

Prayer Stretch