7/6/17

CrossFit 45 North – CrossFit

A1: Bench Press (4 sets x 5 reps @ 70% )

Weightlifting

B and C are right after one another

A2: Weighted KB Lunge (4 sets x 16 reps (8 per leg) )

With 1 KB in each arm at the side
Pick appropriate weight

B: Bench Press (1 x 20 reps @ 50%)

C: Bench Press (1 set x max reps at 35%)

Metcon

Metcon (Time)

3 Rounds

35 Double Unders

25 Burpees

35 DU

25 Pull ups

35 DU

25 Box Jumps

Time Cap 17 Min

RX+

30/24

First 10 of each set of pullups are chest to bar

Cash out 120 band pullaparts

Post wod Mobility

doorway

calves against the wall