CrossFit 45 North – CrossFit

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Triple Threat (No Measure)

face pull, rotate, y press
As part of general warm up. With a band on the rig, or with plates in hands.

Handstand/Overhead Prep (No Measure)

3 sets of 20 second handstand holds with scapular pushup


Work on wall shuffles to the right and wall shuffles to the left

or 5 perfect wall walks
Similar to last week, just spend a little bit of time playing around with your HSPU work.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins:

15 Box Jumps (24/20)

10 UNBROKEN Thrusters


RX+: Strict HSPU every other round.

There is no RX weight today. Put a weight on the barbell that you are able to do unbroken EVERY round. This is a WOD requirement. Pick wisely;)

Mark RX only if you are unbroken with the barbell work, and also perform the HSPU and jumps as prescribed.

Metcon (AMRAP – Rounds and Reps)

45 North at home:

12 min AMRAP

15 Alternating Step Ups

10 Odd object thrusters

5 Odd object strict press