CrossFit – Thu, Dec 1

Announcements

Christmas party! December 10th, 5-7pm at Park lanes bowling alley! Friends and family welcome. See you all there!

Everyday Warrior Battle of the Boxes 12/31-1/7 Ask a coach for details and go to everyday-warrior.org to sign up!

CrossFit 45 North – CrossFit

Pause Front squat (3 seconds at bottom)

2 sets x 8 reps at 65%

week1: Front Squat (5×4)

@65-75%

Metcon (Time)

For Time:

35 “Lungsters” (75/55)

Lungster:

Lunge R

Lunge L

Thruster

**15 Min cap**

**Cash out: 3:00mins max TGU**
At home wod is the same, just sub in DB’s if no barbell available.