CrossFit 45 North – CrossFit
A: Back Squat (5 reps x 5 sets last set max reps @ 75%)
stay at same weight, be explosive
last set max reps
B: Back Rack Lunge (20 reps x 1 set @ 35%)
Metcon (AMRAP – Reps)
AMRAP 8 min
Row 250 meters
Max Hang Power Cleans 115/75
as soon as you drop the bar get back to the rower
Post wod Mobility
Cobra
forearms
pigeon on a box