7/25/18

CrossFit 45 North – CrossFit

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Weightlifting

Front Squat (4 x5 @ 70%)

focus on speed out of the bottom -quickness while maintaining form

10 Triple Threats with light (5/2.5lb) weight after each set

Front Rack Hold (2 sets x 1 rep at 110% 20 second hold in front rac)

Front Squat rack hold

BWB Cardio

45 Gorilla Burpees

Metcon/BWB

Metcon (AMRAP – Reps)

Metcon/BWB

6 min

30 DU

5 Front Squat 135/95

RX+: 185/125

Cash Out: pinch grip 15 lbs each hand accumulate 2 min