CrossFit 45 North – CrossFit
Weightlifting
A1: Pause Backsquat (5 sets x 3 reps at 80 to 85% )
A2: Seated Altnerating Dumbbell Shoulder Press (5 sets x 8 reps)
Shoulder press 1 arm at a time – alteranting
resting arm stays overhead
Metcon
Metcon (Time)
4 rounds
400 m run with sandbag
20 Deadlifts 115/85
15 Hang power cleans
10 Ground to overhead with sandbag
Included in time: Cash out: 150 DU
Post wod Mobility
Hamstrings on box
Pretzel stretch