CrossFit 45 North – CrossFit
Weightlifting
Pause Backsquat (3 sets x 3 reps at 82%)
Back Squat (1 set x 3 reps; 1 set for max reps at 82 to 85%)
Metcon
Metcon (Time)
3 Rounds for time
Walking Dumbell Lunges – 100 feet 45/35lbs
Row 200 meters
RX+
3 RFT
Walking Dumbell Lunges – 150 feet 45/35lbs
Row 300 meters
Time Cap: 11 min
RX/RX+ requirements:
Knee much touch every step while lunging and you must reach full hip and knee extension between each step
Post wod Mobility
Cobra
figure 4 on the wall