07/08/2019

CrossFit 45 North – CrossFit

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Bent Over Reverse Flyes (4×10)

Bulgarian Split with DB Front Rack (4×10)

This is the regular bulgarian split squat but adding in a dumbbell in the front rack position. The dumbbell should be in the hand resting on the shoulder of the side opposite to the leg that is forward.
5 reps per leg each set

Jennie’s Penance (Time)

21 Thrusters (95/65)

21 Pullups

800 m run

21 KBS (2/1.5)

21 Burpees

400 m run

21 Box Jumps

21 Wall Balls (3 burpee penalty for each drop)

200 m run

Cash out: 200 DU

BWB: Metcon (Time)

21 Thrusters (45/35)

21 Pull Ups

800m Run

21 Russian KBS (35/25)

21 Burpees

400m Run

21 Box Jumps

21 Wall Balls (14/10)

200m Run

Cash Out: 200 Singles included in time