7/9/18

CrossFit 45 North – CrossFit

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Weightlifting

Today’s weightlifting will work to heavy single/1RM – you will then wait 10 minutes to do a max rep set at 85% of this number. During that time you will do upper body accessory work.

A: Front Squat (Take up to 6 sets to find heavy single/1RM)

B: Midline (No Measure)

4 sets:

10 PVC Pipe Pullovers laying down lifting feet

1 min plank (2 sets per side)

C: Front Squat (Max reps at 85% of today’s heaviest)

BWB Cardio

5k Row (Time)

Max Effort 5k Row

Metcon/BWB

No Room to Hide (AMRAP – Reps)

5 Min AMRAP

5 Front squats 115/80

5 shoulder to oh

5 c2b