8/14/18

Announcements

“Better Than I Deserve” this Saturday 8 am – come show your support for our Everyday Warrior, Stephen!
This will replace the 7 am Class WOD

CrossFit 45 North – CrossFit

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Weightlifting

A1: Back Squat (3 x 3 @ 65% )

SPEED!!!!

A2: Weighted Bulgarian Split Squat (3 x 10 each leg )

Metcon

Metcon (5 Rounds for reps)

5 sets

Get as Far as possible in 2 min

200 m Row

100 Ft 1 Arm OH, 1 Front Rack Weighted Lunge (50/35 each arm)

rest 1 min

Total reps is 26 per round

25 feet is 5 reps (100 feet is 25 reps)

start over each set; if you finish before 2 min ends it is extra rest

Cashout: 120 band pull aparts

Body Weight Burn

Metcon (5 Rounds for reps)

5 sets

Get as Far as possible in 2 min

200 m Row

200 Ft Lunge

rest 1 min

200 feet is 50 reps

total reps is 51