5/22/18

CrossFit 45 North – CrossFit

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Weightlifting

Pause Backsquat (3 sets x 3 reps at 70% @33X3)

Back Squat (2 sets x 3 reps at 80%)

BWB Cardio

3 Sets

30 Burpees

2 Min Goblet Squat Hold

rest as needed

Metcon

Metcon (Time)

Time Cap 15 Min

10 Rounds

7 SHDP 115/75

7 Pullups

7 Wall Balls 20/14

7 Pullups

RX+

135/95

30/20

Cash out: 100 tricep pulldowns

Body Weight Burn

Metcon (Time)

Time Cap 15 Min

10 Rounds

7 Swinging KB SDHP 35/25

7 Pullups

7 Wall Balls 14/10

7 Pullups or Ring Rows

Cash out: 100 tricep pulldowns