1
Apr
4/2/18
CrossFit 45 North – CrossFit
Warm-up
5 rounds of each:
Alternating
Tabata Wall Balls (20/14)
Tabata Banded Hollow Holds
**For BWB – Airsquats instead of wall balls
Paused Front Squat (3 sets x 5 reps at 60% @33X1 )
Front Squat (2 sets x 5 reps at 70%)
BWB Cardio
Row 20 cals; rest as needed repeat x 4
Metcon
Metcon (AMRAP – Reps)
AMRAP 10 Min
10 Toes to Bar
8 Push Ups
6 Front Squats- 155/105
Must take it from the ground
RX+
185/135
Must take it from the ground
Body Weight Burn
Metcon (AMRAP – Reps)
10 Min AMRAP
10 Hanging Knee Tucks
8 Incline Pushups
6 buprees
