8/2/16

CrossFit 45 North – CrossFit

Weightlifting

Pause Backsquat (3 sets x 3 reps at 82%)

Back Squat (1 set x 3 reps; 1 set for max reps at 82 to 85%)

Metcon

Metcon (Time)

3 Rounds for time

Walking Dumbell Lunges – 100 feet 45/35lbs

Row 200 meters

RX+

3 RFT

Walking Dumbell Lunges – 150 feet 45/35lbs

Row 300 meters

Time Cap: 11 min
RX/RX+ requirements:

Knee much touch every step while lunging and you must reach full hip and knee extension between each step

Post wod Mobility

Cobra

figure 4 on the wall