WOD

CrossFit 45 North – CrossFit

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Weightlifting

Front Squat (3-3-3-3)

4×3 Tempo Front Squat 310

3 second descent

1 second pause

Explode up!
70-75% of your 1rm.

Metcon

Metcon (AMRAP – Reps)

4 Rounds

On a 3:00 Clock

200m Run

5 Front Squats 115/85

5 S2OH 115/85

Max lateral Burpees over bar

Rest 1:00
Score is burpees accumulated each round.