3/15/17

CrossFit 45 North – CrossFit

Weightlifting

This 92% is of two weeks ago heavy single

Back Squat (4 sets x 1 rep at 92% )

Back Squat (1 set x max reps at 92%)

Metcon

Metcon (5 Rounds for calories)

RX

Five 3-minute rounds of:

135-lb/95lbs. back rack lunge, 10 reps

10 box jumps, 24/20

Row for max calories

Rest 3 minutes between rounds.

RX+

Five 3-minute rounds of:

155-lb/115lbs. front squats, 10 reps

10 box jumps, 30/24

Row for max calories

Rest 3 minutes between rounds.

Must take from the floor to be RX/RX+

Get as many calories each round – record each round separately

Post wod Mobility

thread the needle

pigeon