1
Jun
6/1/17
CrossFit 45 North – CrossFit
Weightlifting
A1: Paused Front Squat (3 sets x 3 reps at 70% – @33X3)
A2: Bent Over Row (3 sets x 8 reps @21X2)
Done with barbell – after each set of pause squats
Pull Aggressive to chest, hold for 2 seconds, lower down for 2seconds, hold at extension for 1 second
Front Squat (2 sets x 3 reps @ 80%)
Metcon
Metcon (Time)
50-40-30-20-10 reps for time of:
Wall-ball shots, 20/14 ball
Box jumps, 24/20 box
Time Cap 17 Minutes
RX+
30/20
30/24
cash out 100 band pull aparts
Time Cap: 16 Minutes
Post wod Mobility
sleeper stretch
doorway stretch
calves against the wall