10/5/17

Announcements

Lori’s going away PARTY and
Barbells for Boobs Fundraiser
OCTOBER 20TH! 5:30pm

Come Celebrate Lori moving to Florida for her new adventure by doing GRACE 🙂 This is the Barbells for Boobs Fundraiser workout we will be doing as an individual or two person team! Minimum of $5 per person to all go towards Barbells for Boobs.

CrossFit 45 North – CrossFit

Weightlifting

Shoulder Press (4 sets x 3 reps at 80%)

Shoulder Press (1 x map reps @ 80%)

Push Jerk (3 sets x 8 reps at 50% of 1RM Split Jerk)

goal is unbroken

Metcon

Metcon (AMRAP – Reps)

7 sets

2 minutes, no breaks

cal row 25/17

max jerks (heavy) 140/100

RX+ 155/115

Post wod Mobility

doorway

childs pose