8/30/16

CrossFit 45 North – CrossFit

Weightlifting

A1: Bench Press (4 sets x 3 reps; 1 set x max reps at 82%)

A2: Bent Over Row (4 sets x 10 reps each arm)

Metcon

Metcon (Time)

5 rounds for time of:

50 double-unders

15 DB Shoulder to OH 45/35

15 burpees

50 double-unders

Rest 2 minutes

Post wod Mobility

calves

banded shoulder stretch