4/26/18

CrossFit 45 North – CrossFit

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Weightlifting

Pause Backsquat ( 3 sets x 5 reps at 65% @33X3)

Back Squat (2 sets x 5 reps at 75% )

BWB Cardio

Run 400 meters repeat x 5

Metcon

Metcon (Time)

5 RFT

30 air squats

30 Walking Russian swings 55/35

15 KB Single Arm Push Press per arm (30 total)

Time Cap: 14 min

Body Weight Burn

Metcon (Time)

5 RFT

30 air squats

30 Walking Russian swings 35/25

15 KB Single Arm Push Press per arm 25/15

Time Cap: 14 min