27
May
5/27/16
CrossFit 45 North – CrossFit
Metcon
Metcon (Time)
For time:
100 DU’s
Bear complex (7x) 135/95
80 DU’s
Bear complex (7x) 125/85
60 DU’s
Bear complex 7x 115/75
40 DU’s
RX+
For time:
100 DU’s
Bear complex (7x) 155/115
80 DU’s
Bear complex (7x) 145/105
60 DU’s
Bear complex 7x 135/95
40 DU’s
Bear Complex:
Power Clean
Front Squat
Shoulder to OH
Backsquat
Back rack to OH
Weightlifting
Load is based on Front Squat
Rest as needed between A1 and A2
A1: Paused Front Squat (3 sets x 3 sets at 80 to 85% of FS)
A2: Back Squat (3 sets x 6 reps at 80 to 85% of FS)
Post wod Mobility
prayer stretch
childs pose
pigeon