4/20/18

CrossFit 45 North – CrossFit

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Weightlifting

1 1/4 Front Squat ( 3 sets x 5 reps @ 70%)

Front Squat (2 sets x 8 reps at70%)

BWB Cardio

Assault bike: 15 seconds max effort; rest 45 x 5; rest 4 min then do 5 sets again

Metcon

Metcon (Time)

10 RFT

35 Double Unders

12 Wall Balls 20/14

RX+

10 RFT

35 Double Unders

12 Wall Balls 30/20

Cash out: 100 tricep pulldowns

Body Weight Burn

Metcon (Time)

BWB

10 RFT

35 DU

12 Wall Balls 14/10