CrossFit 45 North – CrossFit
Weightlifting
Back Squat (5-5-5-5-5)
Build to heaviest set of 5; can start around 60% (if you need a guide)
Back Squat (1 set x 20 reps at 40% of today’s heaviest )
record time in comments
Metcon
Metcon (Time)
21-15-9
OHS 115/75
ring Dips
RX+
21 OHS 135/95
7 X 1 MU + 3 Ring Dips
15 OHS
5 X 1 MU + 3 Ring Dips
9 OHS
3 x 1 MU + 3 Ring Dips
Time Cap: 14 Min
Post wod Mobility
Cobra
Doorway stretch
Prayer Stretch