7/17/18

CrossFit 45 North – CrossFit

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Weightlifting

Back Squat (4 sets x 5 reps @ 70%)

The focus is speed out of the bottom – get down and up fast.

30 second side planks after each set (2 per side total)

BWB Cardio

Russian Swings – 100 reps

Burpees – 50 reps

Metcon

Bubble Butt (4 Rounds for reps)

4 sets

3 Min AMRAP

rest 2 minutes

50 Double Under Buy in: then remaining time

12 Backsquats – 135/95lbs

20 GHDs

RX+:

12 Backsquats – 165/125

20 GHDs

Score is total number of reps per round

Backsquat must be taken from the ground

Body Weight Burn

Metcon (4 Rounds for reps)

4 sets

3 Min AMRAP

rest 2 minutes

50 Double Under Buy in then in remaining time

12 Goblet Squats – 55/35

20 Situps

10 Jumping Air squats