CrossFit 45 North – CrossFit
Weightlifting
A1: Pin Bench (5 sets x 5 reps ~75% the whole time)
A2: Weighted Chest to Bar (5 sets x 3 reps – build to heavy 3)
A2: Weighted Pull-ups
Option if not able to do chest to bar.
Scale with eccentric or assisted pullups (feet on floor/box)
Metcon
Metcon (AMRAP – Reps)
AMRAP 14 minutes
Buy in: Accumulate 2 minutes kb hold at sides
with remaning time:
20 KB Swing (American) 53/35lbs
10 Toes to Bar
Farmer Carry 200 feet (50 feet is 1 rep)
RX+ 88/55
Post wod Mobility
cobra
Forearms – roll and stretch