7/18/16

CrossFit 45 North – CrossFit

Weightlifting

Pause Backsquat (3 sets x 3 reps at 80%)

Back Squat (2 sets x 3 reps at 80 to 85%)

if you split up what weight you do, adjust the scoring accordingly

for example, if you do 100 lbs for 1 set then 125 for the second set change the sets to 1 instead of 2.

Metcon (Time)

3 RFT

Row 600 Meters

25 Overhead squats – 95/65

Time Cap 16 Minutes
this should be fast OHS, pick appropriate weight

Post wod Mobility

couch stretch

banded shoulder stretch