WOD

CrossFit 45 North – CrossFit

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Weightlifting

Paused Front Squat (3 sets x 5 reps at 65% @33X1)

Front Squat (2 sets x 5 reps at 75% )

BWB Cardio

Ski Erg

Max Effort 20 seconds; rest 40 seconds

repeat x 15

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 Front Squat Drop Set

10 GHDs

10 Toes to Bar

Front Squat Drop Set

complete max unbroken reps; once you stop, drop weight and continuing squatting and repeat until last weight

Score is your reps of front squats only

135/95

115/75

95/65

RX+

1 Front Squat Drop Set

10 GHDS

10 Toes to Bar

3 Bar MU

155/115

135/95

115/75

Time Cap: 16 Min

Cash out: 150 DU

Body Weight Burn

Metcon (Time)

Time Cap 16 min

5 Rounds for Time

35 Airsquats

35 SItups

35 Hanging Knee Tucks

150 DU For time (Time)

Complete 150 DU for time