CrossFit 45 North – CrossFit
Metcon
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
7 Front Squats 155/115
7 HSPU
RX+
25 lb plates use for HSPU defict
Weightlifting
Paused Front Squat (see comment)
Pause Frontsquat:
Set 1 and 2 : 10 second pause – very light x 3 reps
Set 3 and 4 : 3 second pause x 3 reps at 80 to 85%
Set 5 and 6: 3 second pause x 1 rep at 90%
Post wod Mobility
banded shoulder stretch
childs pose