CrossFit 45 North – CrossFit
Weightlifting
Pause Backsquat (2 x 8 reps; 65% 3 sec pause)
Back Squat (3 sets x 5 reps at 80%)
Back Squat (2 sets x 1 rep at 90%)
Metcon
Metcon (Time)
100 Double Unders
21 Thrusters
75 Double Unders
15 Thrusters
50 Double Unders
9 Thrusters
Time cap 7 min
rest 1 min
then
2 min max rep thrusters
rest 1 min
2 min max Double Unders
115/75
RX+: 135/95
Pick a weight you can do at least 5 reps at time at in your set of 21
Metcon (AMRAP – Reps)
Record number of Thrusters
Metcon (AMRAP – Reps)
Record Number of DU
Post wod Mobility
figure 4
doorway
couch