9/20/16

CrossFit 45 North – CrossFit

Weightlifting

Shoulder Press (5-5-3-3-1-1-1 start light and work to 1RM)

Metcon (AMRAP – Reps)

20 min amrap

1 rope climb

20 burpees

30 hollow rocks

40 push ups

50 air squats

RX+

20 Min Amrap

1 legless rope climb

10 Pistols

20 burpees

30 hollow rocks

40 push ups

50 air squats

Post wod Mobility

Doorway

Pigeon