11/3/16

CrossFit 45 North – CrossFit

Weightlifting

Paused Front Squat (2 sets x 4 reps at 72%)

Front Squat (3 sets x 3 reps at 85%)

Front Squat (2 sets x 1 rep at 92%)

Metcon

Metcon (Time)

3 RFT

20 Deadlifts – 155/115

Run 1 Lap

15 Backsquats (must take from ground)

Run 1 Lap

10 Back Rack Lunges (must take from ground)

Time Cap 15 minutes

RX+

3 RFT

20 Deadlifts – 185/135

Run 1 Lap

15 Backsquats (must take from ground)

Run 1 Lap

10 Back Rack Lunges (must take from ground)

Time Cap : 15 minutes