01/28/2020

27
Jan

01/28/2020

CrossFit 45 North – CrossFit

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Seated Military Dumbbell Press (3×10)

Pendlay Row (3×10)

Alternate with presses

Pendlay Row (3×10)

Alternate with presses

The Pair (AMRAP – Reps)

8 Sets of Every 2 minutes on the 2 minutes alternating between pairs

Pair 1:

12 Deadlifts 275/185

12 Pushups

rest remaining time

Pair 2:

50 Double Unders

15/10 Ring Dips

Rest remaining time

BWB: Metcon (AMRAP – Reps)

8 sets, every 2 Mins on the 2 mins alternating between pairs.

Pair 1:

12 Good mornings w/Barbell (choose weight)

12 HR Push Ups

Rest remaining time

Pair 2:

50 Alternating toe taps to KB, plate, or DB

15/10 Tricep pull downs w/red band.

Rest remaining time

BWB: Metcon (AMRAP – Reps)

8 sets, every 2 Mins on the 2 mins alternating between pairs.

Pair 1:

12 Good mornings w/Barbell (choose weight)

12 HR Push Ups

Rest remaining time

Pair 2:

50 Alternating toe taps to KB, plate, or DB

15/10 Tricep pull downs w/red band.

Rest remaining time