03/10/2022

CrossFit 45 North – CrossFit

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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)
Two times through.

Week4: Push Press + Push Jerk + Split Jerk (4×1)

Increase from last week.

Metcon (4 Rounds for time)

4 RDS each for time;

200m Run

12 Push Press (95/65)

100m Farmer Carry (72/55)

*Rest 1 Minute between rounds*

RX+

HSPU instead of push press
At home WOD is the same today.