8/3/15

CrossFit 45 North – CrossFit

A: Back Squat (5 reps x 5 sets last set max reps @ 75%)

stay at same weight, be explosive

last set max reps

B: Back Rack Lunge (20 reps x 1 set @ 35%)

Metcon (AMRAP – Reps)

AMRAP 8 min

Row 250 meters

Max Hang Power Cleans 115/75

as soon as you drop the bar get back to the rower

Post wod Mobility

Cobra

forearms

pigeon on a box