07/14/2022

CrossFit 45 North – CrossFit

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Week3: Front Squat (5×3)

Increase from last week.

Ring Dip and MU Practice (No Measure)

Practice ring work for 15 min

Accumulate 25 Ring Dips

if working on MU – accumulate 5 to15 assisted

if ring mu mastered – 3 sets x Max Rep

Metcon (AMRAP – Reps)

EMOTM 18 Minutes

Min 1: Sled pull out back to the white line and back. (Body weight)

Min 2: 8-12 Burpees

Min 3: 5-10 Ring Dips

Score is total number of dips and burpees.

Metcon (AMRAP – Reps)

45 North at Home:

18 min EMOTM

Min 1: 30 seconds max burpees

Min 2: :30 secs max Dips

Min 3: 30 seconds max MT Climbers