9/10/18

CrossFit 45 North – CrossFit

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Weightlifting

Pause Backsquat ( 2 sets x 10 reps at 60% )

3 sec in bottom fast up

60% of regular backsquat

Back Squat ( 3 sets x 5 reps at 75%)

SPEED

BWB Cardio

Accumulate 4 min in Goblet squat hold + 150 KB Swings

Break it up however

Metcon/BWB

Metcon (Time)

20 to 2 (total)

Alternating Single Arm KB Flow 55/35

Burpees to 15lb Plate

Time Cap: 16 min

RX+: 72/55

Kb flow (1 arm completes all 4 before switching)

Deadlift

Bent over row

Power clean

Thruster

Add 1 sec for each rep not completed