WOD

CrossFit 45 North – CrossFit

Metcon

Metcon (Time)

For time:

100 DU’s

Bear complex (7x) 135/95

80 DU’s

Bear complex (7x) 125/85

60 DU’s

Bear complex 7x 115/75

40 DU’s

RX+

For time:

100 DU’s

Bear complex (7x) 155/115

80 DU’s

Bear complex (7x) 145/105

60 DU’s

Bear complex 7x 135/95

40 DU’s

Bear Complex:

Power Clean

Front Squat

Shoulder to OH

Backsquat

Back rack to OH

Weightlifting

Load is based on Front Squat

Rest as needed between A1 and A2

A1: Paused Front Squat (3 sets x 3 sets at 80 to 85% of FS)

A2: Back Squat (3 sets x 6 reps at 80 to 85% of FS)

Post wod Mobility

prayer stretch

pigeon