9/22/17

CrossFit 45 North – CrossFit

Weightlifting

A: Paused Front Squat (2 sets x 10 reps @ 60% 3 second pause)

B: Front Squat (3 sets x 5 reps @ 75%)

Metcon

The Pair (AMRAP – Reps)

8 Sets of Every 2 minutes on the 2 minutes alternating between pairs

Pair 1:

12 Deadlifts 275/185

12 Pushups

rest remaining time

Pair 2:

50 Double Unders

15/10 Ring Dips

Rest remaining time

Post wod Mobility

Pigeon

Calves