CrossFit 45 North – CrossFit

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Triple Threat (No Measure)

face pull, rotate, y press
3 sets of 20 reps holding 5 or 2 1/2lb weights.

Front Foot Elevated split squat

3 Sets:

10 per leg with DB’s in each hand

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Womens weights:

Wall ball 14lbs

Barbell 55lbs

20″ Box

Men use 24″ Box. Ignore what Wodify’s

“pre populated” FGB says for mens height.

Metcon (3 Rounds for reps)

45 North at Home:

1 Minute at each station. Once all stations are complete, rest 1 minute. Repeat the WOD for a total of three times.

Weighted Squats

Odd Object Dead lifts

Step ups

Odd object shoulder to over head

:45 seconds of Mt. Climbers or Speed Skaters.