4/2/18

CrossFit 45 North – CrossFit

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Warm-up

5 rounds of each:

Alternating

Tabata Wall Balls (20/14)

Tabata Banded Hollow Holds

**For BWB – Airsquats instead of wall balls

Paused Front Squat (3 sets x 5 reps at 60% @33X1 )

Front Squat (2 sets x 5 reps at 70%)

BWB Cardio

Row 20 cals; rest as needed repeat x 4

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Min

10 Toes to Bar

8 Push Ups

6 Front Squats- 155/105

Must take it from the ground

RX+

185/135

Must take it from the ground

Body Weight Burn

Metcon (AMRAP – Reps)

10 Min AMRAP

10 Hanging Knee Tucks

8 Incline Pushups

6 buprees