05/01/2019

CrossFit 45 North – CrossFit

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Bench Press (5-5-3-3-3-1-1)

On Last set go for max reps.

Start at around 65-75% of 1 RM

Clean Bent Over Row (Do 8 reps between your first 5 sets of bench)

Metcon (Time)

5-4-3-2-1

Reps of Rope Climb

25-20-15-10-5

Reps of GHD Sit Ups

RX+= Legless Climbs
Pair up and switch off with someone on the ghd and ropes. Or simply take turns on the climbs.

BWB: Metcon (Time)

5 RFT:

50 foot kneeling sled pull (135/90)

20 Ab Mat sit ups