10/11/18

CrossFit 45 North – CrossFit

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Weightlifting

20 min to complete the following

Pause Backsquat ( 2 sets x 6 reps at 70%)

3 sec in bottom fast up

65% of regular backsquat

Back Squat ( 3 sets x 3 @ 85%, 3 x 1 @ 90%)

SPEED

BWB Cardio

15 Min Emom

8 Goblet Squats

Metcon/BWB

Metcon (AMRAP – Reps)

20 min to get as far as possble:

Increase row by 100 m

Increase DU by 20 reps

round 1: 100m/20 DU

Round2: 200m/40 DU

And so on

record total distance and reps added together