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CrossFit 45 North – CrossFit

Weightlifting

Front Squat (4 sets x 5 reps at 75%)

Front Squat (1 set x max reps at 75% )

Front Rack Hold (3 sets x 1 rep @110% hold for 20 seconds)

Front Squat rack hold

Metcon

Metcon (AMRAP – Reps)

EMOM

15 Minutes – 5 rounds

15/10 Cal Assault Bike

15 GHD situps

15 Russian KBS (2/1.5)

Post wod Mobility

cobra

couch stretch