6/12/17

CrossFit 45 North – CrossFit

Weightlifting

1 1/4 Front Squat (3 sets x 5 reps @ 75%)

Front Squat (2 sets x 5 reps at 80% )

Metcon

Metcon (10 Rounds for reps)

10 Min EMOM:

Odd: 15/12 Calorie Row

Even: Max Alternating Pistols

rest 2 min

10 min EMOM:

Odd: 15/12 Cal Row

Even: Max Chest To Bar in 45 seconds

RX+

Damper set to 10 for the row;

17/15 each row

Cash out

120 Band Pull Aparts

For Scoring track each set of pistols and chest to bar

Post wod Mobility

doorway

pigeon