Announcements
“Better Than I Deserve” this Saturday 8 am – come show your support for our Everyday Warrior, Stephen!
This will replace the 7 am Class WOD
CrossFit 45 North – CrossFit
Weightlifting
A1: Back Squat (3 x 3 @ 65% )
SPEED!!!!
A2: Weighted Bulgarian Split Squat (3 x 10 each leg )
Metcon
Metcon (5 Rounds for reps)
5 sets
Get as Far as possible in 2 min
200 m Row
100 Ft 1 Arm OH, 1 Front Rack Weighted Lunge (50/35 each arm)
rest 1 min
Total reps is 26 per round
25 feet is 5 reps (100 feet is 25 reps)
start over each set; if you finish before 2 min ends it is extra rest
Cashout: 120 band pull aparts
Body Weight Burn
Metcon (5 Rounds for reps)
5 sets
Get as Far as possible in 2 min
200 m Row
200 Ft Lunge
rest 1 min
200 feet is 50 reps
total reps is 51