9/26/16

CrossFit 45 North – CrossFit

Weightlifting

Pause Backsquat (2 x 8 reps; 65% 3 sec pause)

Back Squat (3 sets x 5 reps at 80%)

Back Squat (2 sets x 1 rep at 90%)

Metcon

Metcon (Time)

100 Double Unders

21 Thrusters

75 Double Unders

15 Thrusters

50 Double Unders

9 Thrusters

Time cap 7 min

rest 1 min

then

2 min max rep thrusters

rest 1 min

2 min max Double Unders

115/75

RX+: 135/95

Pick a weight you can do at least 5 reps at time at in your set of 21

Metcon (AMRAP – Reps)

Record number of Thrusters

Metcon (AMRAP – Reps)

Record Number of DU

Post wod Mobility

figure 4

couch