CrossFit 45 North – CrossFit
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
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.
14 Odd object Ground to overhead
14 Odd object bent over
**After 4 rounds, run 1 mile as cash out. ** Not included in time.