9/11/17

CrossFit 45 North – CrossFit

Weightlifting

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

This percentage needs to be based off of a heavy single within the last 6 months

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

This percentage needs to be based off of a heavy single within the last 6 months

Metcon

Metcon (Time)

4 Rounds

20 Burpee Box Jump Overs

40 Alternating Pistols

60 Double Unders

RX+ 5 Ring MU after DU

Time Cap: 14 Minutes