2/20/17

CrossFit 45 North – CrossFit

Weightlifting

Overhead Squat (1 x 14 @65%; 1 x 12 @ 70%; 2 x 10 @ 75%)

Metcon

Metcon (AMRAP – Reps)

In 8 minutes, get as many reps as possible.

21 OHS (95/65)

30 DU’s

15 OHS (115/85)

30 DU’s

9 OHS (135/105)

30 DU’s

9 OHS (135/105)

30 DU’s

15 OHS (115/85)

30 DU’s

21 OHS (95/65)

* If time allows, complete max reps at ending weight.

Cash Out: 40 Burpees to target

Post wod Mobility

Banded Shoulder Stretch

Calves against the wall