11/5/18

CrossFit 45 North – CrossFit

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Weightlifting

20 min to complete the following

Pause Backsquat ( 2 sets x 2 reps at 75%)

3 sec in bottom fast up

75% of regular backsquat

Back Squat (5 x 2 @ 90%)

SPEED

BWB Cardio

15 Min Emom

8 Goblet Squats

Metcon

Metcon (AMRAP – Reps)

6:30 Minute AMRAP

5 Thrusters 115/75

20 DU

RX+

135/95

All about quick transitions

No water breaks allowed

Be sure to prime the pump before starting – no where to hide in this workout

Yes it is 6 minutes and 30 seconds

Body Weight Burn

Metcon (AMRAP – Reps)

6:30 Minute AMRAP

5 Wall Balls 14/10

20 DU

All about quick transitions

No water breaks allowed

Be sure to prime the pump before starting – no where to hide in this workout

Yes it is 6 minutes and 30 seconds