6/1/18

CrossFit 45 North – CrossFit

View Public Whiteboard

Weightlifting

Paused Front Squat (3 sets x 3 reps at 70% @33X1 )

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

BWB Cardio

Run 1 lap

30 second plank on elbows

repeat x 4

Metcon

Metcon (Time)

3 RFT

Run 400 Meters

21 KB Swings 55/35

12 Thrusters 115/75

Time Cap 13 min

RX+

72/55

155/105

Cash out – 100 band pull aparts

Body Weight Burn

Metcon (Time)

3 RFT

Run 400 Meters

21 Russian Swings 35/25

12 Wall Balls 14/10

Time Cap 13 min