6/2/17

CrossFit 45 North – CrossFit

Weightlifting

Push Press (4 sets x 3 reps @ 85% )

Push Press (1 set max reps)

Metcon

Metcon (3 Rounds for reps)

in 4 Minutes get as far as possible

3 Rounds

21 Cal Row

15 GHDs

9 HSPU

rest 2 minutes

in 4 minutes get as far as possible

3 Rounds

15 Cal Row

12 GHDS

9 HSPU

rest 2 minutes

4 min AMRAP

12 Cal Row

9 GHDs

6 HSPU

RX+

must row with damper set to 10

First 3 HSPU must be strict

Post wod Mobility

cobra

thread the needle