4/28/16

CrossFit 45 North – CrossFit

Weightlifting

A1: Pause Backsquat (5 sets x 3 reps at 80 to 85% )

A2: Seated Altnerating Dumbbell Shoulder Press (5 sets x 8 reps)

Shoulder press 1 arm at a time – alteranting
resting arm stays overhead

Metcon

Metcon (Time)

4 rounds

400 m run with sandbag

20 Deadlifts 115/85

15 Hang power cleans

10 Ground to overhead with sandbag

Included in time: Cash out: 150 DU

Post wod Mobility

Hamstrings on box

Pretzel stretch