12/8/17

CrossFit 45 North – CrossFit

Weightlifting

Bench Press (4 sets x 3 reps @ 80%)

After each set do 10 renegade rows per arm

Bench Press (1 set x max reps @ 80% )

Metcon

Metcon (Time)

2 Rounds

Run 400 meters

20 HSPU

Run 400 meters

20 Chest to Bar

RX+

2 Rounds

Run 400 meters

20 Strict HSPU

Run 400 meters

30 Chest to Bar

Time Cap 17 minutes

Cash out: 150 band pull aparts

Post wod Mobility

Doorway stretch

Thread the needle

forearms