CrossFit 45 North – CrossFit
Warm-up
Tabata – total of 8 rounds
Alternate between box jumps and hs holds
20 seconds of work; 10 sec rest/transition
Weightlifting
Back Squat (Spend 25 min working to a heavy triple)
Compare to your 85% test 2 weeks ago
BWB Cardio
1-Mile Run (Time)
Max Effort 1-Mile Run
in 25 min complete a warm up and mile time trial run
Metcon
Metcon (AMRAP – Reps)
5 min AMRAP
8 Box Jump Overs
8 Backsquats – 95/65
RX+ 135/95
Take from ground
Body Weight Burn
Metcon (AMRAP – Reps)
5 min AMRAP
8 Box Jump Overs
8 Airsquats