CrossFit 45 North – CrossFit
Weightlifting
Pause Backsquat (2 sets x 2 reps 75% )
Back Squat (5 sets x 2 reps at 90%)
Metcon (Time)
3 Rounds for time of:
Row 500 meters
21 burpees over the bar
12 Backsquats 95-lb/65lb
time cap: 18 min
cash out: 150 DU not included in time
RX+
3 Rounds for time of:
Row 500 meters
21 burpees over the bar
12 Backsquats 135/95
150 DU For time (Time)
Complete 150 DU for time
Post wod Mobility
calves against the wall
cobra
pigeon