CrossFit 45 North – CrossFit
Weightlifting
Front Squat (3 x 5 reps at 85%)
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
Body Weight Burn
Metcon (AMRAP – Reps)
7 min AMRAP
7 Thrusters – 95/65
7 Box Jump Overs 24/20
RX+
105/75
30/24
Stay light – make this burn
Metcon (AMRAP – Reps)
7 min AMRAP
7 Goblet Squats
7 Box Jump Overs 24/20
Stay light – make this burn