WOD

20
Aug

8/21/18

CrossFit 45 North – CrossFit

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Weightlifting

Front Squat (3 x 3 reps at 65%)

Focus on speed down and up

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

Front Squat rack hold

BWB Cardio

Row 200 m repeats x 5; rest as needed Time cap of 15 min

Metcon

Complex Fran (Time)

For time:

7 bar muscle-ups

7 chest-to-bar pull-ups

7 chin-over-bar pull-ups

21 thrusters

5 bar muscle-ups

5 chest-to-bar pull-ups

5 chin-over-bar pull-ups

15 thrusters

3 bar muscle-ups

3 chest-to-bar pull-ups

3 chin-over-bar pull-ups

9 thrusters

Men: 95 lb.

Women: 65 lb.

Time Cap: 15 Min

Body Weight Burn

Metcon (Time)

21 Pullups

21 Goblet Squats (55/35)

400 m run

15 Pullups

15 Goblet Squats

400 m run

9 Pullups

9 Goblet Squats

400 m run

Time Cap: 15 min

1 2 3 942