4/7/16

CrossFit 45 North – CrossFit

Weightlifting

A1: Pin Bench (5 sets x 5 reps ~75% the whole time)

A2: Weighted Chest to Bar (5 sets x 3 reps – build to heavy 3)

A2: Weighted Pull-ups

Option if not able to do chest to bar.

Scale with eccentric or assisted pullups (feet on floor/box)

Metcon

Metcon (AMRAP – Reps)

AMRAP 14 minutes

Buy in: Accumulate 2 minutes kb hold at sides

with remaning time:

20 KB Swing (American) 53/35lbs

10 Toes to Bar

Farmer Carry 200 feet (50 feet is 1 rep)

RX+ 88/55

Post wod Mobility

cobra

Forearms – roll and stretch