3/6/18

CrossFit 45 North – CrossFit

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Weightlifting

Front Squat (4 sets x 1 reps)

at 92% of two weeks ago heavy single

Front Squat (1 x map reps at same weight)

BWB Cardio

4 x 400 meter runs; rest as needed

Metcon

Metcon (Time)

For time

4 Rounds

14/12 Cal Row

9 Alternating Pistols

6 Deadlifts 275/185

Time Cap: 9 Minutes

Note: this is supposed to burn so pick weight to be able to do unbroken

Body Weight Burn

Metcon (AMRAP – Reps)

AMRAP 9 Min

14/12 Cal Row

9 Alternating Pistols

6 Box Jumps