9/7/18

CrossFit 45 North – CrossFit

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Weightlifting

Front Squat (3 x 5 reps at 85%)

Focus on speed down and up

Front Rack Hold (2 sets x 1 rep at 110% 20 second hold)

Front Squat rack hold

BWB Cardio

Row 200 m repeats x 5; rest as needed Time cap of 15 min

Metcon

Body Weight Burn

Metcon (AMRAP – Reps)

7 min AMRAP

7 Thrusters – 95/65

7 Box Jump Overs 24/20

RX+

105/75

30/24

Stay light – make this burn

Metcon (AMRAP – Reps)

7 min AMRAP

7 Goblet Squats

7 Box Jump Overs 24/20

Stay light – make this burn