02/22/2022

21
Feb

02/22/2022

Announcements

Have you signed up for the CrossFit Open?! The Open starts Thursday, February 24th! Friday night we will host the throw down in our USA gear from 430-6pm!

CrossFit 45 North – CrossFit

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Tempo Pullups (20×1)

Pull up to chin above the bar – hold for 3 seconds, lower down in 3 seconds
If Profecient with pull ups, do C2B instead, if profecient with C2B or wanting to work on Ring MU’s do false grip ring pulls to chest and lower down instead.

Coaches please allow 20 minutes for completion. This should include your review of the movements.

Metcon (Time)

4 RFT

10 Pull Ups

10 Burpees

400m Run

10 HSPU

10 Burpees

RX+

C2B

5 out of 10 HSPU each round should be strict.

Metcon (Time)

45 North at home

4 RFT

10 bent over rows

10 Burpees

400m run

10 Shoulder press

10 Burpees