6/6/16

CrossFit 45 North – CrossFit

Metcon

Metcon (AMRAP – Reps)

16 Minute EMOM

Min 1: 10 x Thrusters 95/65

Min 2: 12 x Burpee over Bar

Min 3: 14 x KB Swings 55/35

Min 4: Row Calories 15/12

RX+

16 Minute EMOM

Min 1: 10 x Thrusters 135/95

Min 2: 12 x Burpee over Bar

Min 3: 14 x KB Swings 55/35

Min 4: Row Calories 15/12

Weightlifting

Pause Backsquat (see comment)

Pause Backsquat:

Set 1 and 2 : 10 second pause – very light x 3 reps

Set 3 and 4 : 3 second pause x 3 reps at 80 to 85%

Set 5 and 6: 3 second pause x 1 rep at 90%

Post wod Mobility

banded shoulder stretch

childs pose