2
May
5/3/18
CrossFit 45 North – CrossFit
Weightlifting
Paused Front Squat (3 sets x 5 reps at 65% @33X1)
Front Squat (2 sets x 5 reps at 75% )
BWB Cardio
Ski Erg
Max Effort 20 seconds; rest 40 seconds
repeat x 15
Metcon
Metcon (AMRAP – Reps)
3 Rounds
1 Front Squat Drop Set
10 GHDs
10 Toes to Bar
Front Squat Drop Set
complete max unbroken reps; once you stop, drop weight and continuing squatting and repeat until last weight
Score is your reps of front squats only
135/95
115/75
95/65
RX+
1 Front Squat Drop Set
10 GHDS
10 Toes to Bar
3 Bar MU
155/115
135/95
115/75
Time Cap: 16 Min
Cash out: 150 DU
Body Weight Burn
Metcon (Time)
Time Cap 16 min
5 Rounds for Time
35 Airsquats
35 SItups
35 Hanging Knee Tucks
150 DU For time (Time)
Complete 150 DU for time
