CrossFit 45 North – CrossFit
Weightlifting
Pause Backsquat (3 sets x 3 reps at 80%)
Back Squat (2 sets x 3 reps at 80 to 85%)
if you split up what weight you do, adjust the scoring accordingly
for example, if you do 100 lbs for 1 set then 125 for the second set change the sets to 1 instead of 2.
Metcon (Time)
3 RFT
Row 600 Meters
25 Overhead squats – 95/65
Time Cap 16 Minutes
this should be fast OHS, pick appropriate weight
Post wod Mobility
couch stretch
prayer stretch
banded shoulder stretch