WOD

CrossFit 45 North – CrossFit

Weightlifting

in between each set of bench press: 10 bent over lateral raises

Bench Press (4 Sets x 3 reps at 82% )

Bench Press (5th set max reps at 82%)

Metcon

Metcon (AMRAP – Reps)

Today is an opportunity to slow down and focus on improving endurance or skill in these movements

EMOM 24 minutes:

Goal: 10 reps of each;except 5 bar MU; 1 movement per minute:

Chest to bar Pullups

Deficit Push Ups (45lb plates)

Bar MU

HSPU

RX+

First 5 reps of HSPU must be strict

Notes:

Scale reps if needed – should have 15 to 20 seconds to rest

Opportunity to work on butterfly and strict HSPU and linking bar MU

Post wod Mobility

banded shoulder stretch

prayer stretch