4/25/16

CrossFit 45 North – CrossFit

Weightlifting

A1 : Paused Front Squat (3 sets x 3 reps at 80 to 85%)

rest as needed between A1 and A2 (do not need to go right into it)

A2 : Front Squat (3 sets x 6 reps at same weight as pause squats)

Metcon

Metcon (Time)

For time:

(12 min Time Cap)

14 x Thruster 115/75

Row 250m

10 x Squat Clean

Row 500 meters

10 x Squat Clean

Row 250m

14 x Thruster

RX+: 135/95

Post wod Mobility

Couch stretch

Childs pose