4/4/16

CrossFit 45 North – CrossFit

Metcon

Metcon (Time)

20-15-10

Thrusters 115/75

Box Jumps 24/20

30-20-10

Thrusters 95/65

Box Jumps 24/20

RX+: 135/95 then 115/75

30/24 inches

Cash Out: Accumulate 3 min plank on elbows

Weightlifting

A1: 1 1/4 Front Squat (5 sets x 3 reps at 70%)

A2. 15 AB Rollouts (use thruster bar from workout)

Post wod Mobility

couch stretch

Sleeper Stretch