04/01/2021

CrossFit 45 North – CrossFit

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Bent Over Reverse Fly (3×10)

Alternate with presses. As part of warm up.

Seated Altnerating Dumbbell Shoulder Press (3×10 reps/ arm)

Shoulder press 1 arm at a time – alternating
As part of warm up

Metcon (Time)

4 RFT

14 Alternating DB Split Snatch (50/35)

14 Pull Ups (RX+:C2B)

14 GHD Sit Ups

15/12 Cal Row

*After 4 rds are completed, as cash out, Run 1 Mile. Not included in time*
To score mile, go to “add performance” and put in mile time.

Metcon (Time)

4 RFT

14 Odd object Ground to overhead

14 Odd object bent over

rows

**After 4 rounds, run 1 mile as cash out. ** Not included in time.