03/04/2021

CrossFit 45 North – CrossFit

View Public Whiteboard

Pull Apart Series (No Measure)

10 Pull Aparts

10 Reverse Pull Aparts (palms up)

10 90 Degree Pull Aparts (elbows 90 degrees – externally rotate; wrist neutral)

10 90 Degree Reverse Pull Aparts – same but palms up

10 Face Level 90 Degree Pull Aparts

10 Face Level 90 Degree Reverse Pull Aparts

10 Overhead pull aparts (spread the band lower band to shoulder)
Go through 2x.

Metcon (AMRAP – Reps)

In an 18 Min Window:

Buy in: 1 Mile Run

Then in remaining time, AMRAP:

10 Floor Press (95/65)

20 Ball Slams (40/20)

10 Pendlay Rows (95/65)

RX+: (105/75)

Metcon (Time)

45 North at home:

1 mile run then,

4 RFT

10 Push Ups

20 Ground to OH with odd object

10 Bent over rows with odd object.

Record TOTAL time including run.