CrossFit 45 North – CrossFit
Weightlifting
Paused Front Squat (3 sets x 1 rep – very light – 15 second pause)
Front Squat (5-5-5-5-5 building (60% is a good starting point))
calculate the percentage of your 1 RM using your heaviest load
Metcon
Metcon (4 Rounds for reps)
4 sets
3 Min AMRAP
rest 2 minutes
50 Double Under Buy in: then remaining time
12 Backsquats – 135/95lbs
20 GHDs
RX+:
12 Backsquats – 165/125
20 GHDs
Score is total number of reps per round
Backsquat must be taken from the ground
Post wod Mobility
cobra
pigeon
calves against the wall