8/19/16

CrossFit 45 North – CrossFit

Weightlifting

Back Squat (6 sets x 2 reps building from 65%; 1 x max @ final)

build to heaviest double from 65%; then max reps at heaviest load

Metcon

Metcon (AMRAP – Reps)

AMRAP 16 Minutes

5 + 3 Pullups + Chest to Bar

20 Back Rack Lunges (155/115)

2 Rope Climbs

10 Back squats

AMRAP 16 Minutes

5 + 3 Chest to Bar + Bar MU

20 Back Rack Lunges (185/135)

2 Rope Climbs

10 Back squats

For RX/RX+: bar must be taken from the floor

Post wod Mobility

couch stretch

cobra