7/13/17

CrossFit 45 North – CrossFit

Weightlifting

Front Squat (4 sets x 5 reps at 70%)

Front Rack Hold (2 sets x 1 rep at 110% hold for 20 seconds)

Front Squat rack hold

Metcon

Metcon (5 Rounds for time)

For 15 minutes (5 rounds), at the top of every third minute complete the following:

20 KB Deadlifts 72/55 each arm

15 GHDs

10 Toes To Bar

Cash out: 100 Airsquats

To scale this do less reps and or lower weight/modified movements

Try to keep track of how fast each round is

Remember that the modification for GHDs is 15 situps and then 8 quarter jumping air squats

Post wod Mobility

Cobra

Doorway