10/23/15

CrossFit 45 North – CrossFit

Front Squat (5 reps x 5 sets)

pause at the bottom rep 2 and 4

Technique

Pistol Practice for 5 to 7 minutes

Metcon (AMRAP – Reps)

Ascend by 3 reps

for 12 minutes with 20 DU before each round:

Wall Balls

Toes to Bar

DU do not count in overall score; they are a buy in for each round

20 DU

3 Wall Balls

3 toes to bar

20 DU

6 Wall balls

6 toes to bar

etc

Post wod Mobility

pigeon on a box

froggie