9/1/15

CrossFit 45 North – CrossFit

A1: Bench Press ( 2 reps x 5 sets at 90% )

A2: Good Mornings (5 x 5 )

increase 5% from two weeks ago

Metcon (Time)

21-15-9

Defiict pushups

Chest to bar pullups

15 GHD situps between each round

rest 5 minutes

3 Rounds

1 legless Rope climb or 2 rope climbs

5 Strict HSPU

30 Situps

Post wod Mobility

prayer stretch

cobra