CrossFit 45 North – CrossFit
Weightlifting
Push Press (5 sets x 3 reps at 92% of 5RM)
Metcon
Metcon (AMRAP – Reps)
1 Round
15-12-9
Row Cals
Push press(95/65)
GHD sit ups
2 Rounds
12-9-6 same as above
3 Rounds
9-6-3 same as above
Time Cap 20 minutes
RX+ 135/95
Post wod Mobility
Hamstrings on box
Cats and cows 10x
Scorpion 10x