09/12/2022

CrossFit 45 North – CrossFit

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Pull Apart Series (No Measure)

10 Pull Aparts

10 Reverse Pull Aparts (palms up)

10 90 Degree Pull Aparts (elbows 90 degrees – externally rotate; wrist neutral)

10 90 Degree Reverse Pull Aparts – same but palms up

10 Face Level 90 Degree Pull Aparts

10 Face Level 90 Degree Reverse Pull Aparts

10 Overhead pull aparts (spread the band lower band to shoulder)
2-3 times through

Metcon (2 Rounds for time)

Each WOD for time:

Wod #1:

10 RDS

10 Alternating DB Snatch (50/35)

5 HSPU’s

Wod #2:

4 RDS

400m Run

100m Overhead plate carry (45lbs all)

**Rest 5 minutes between workouts.**

At home WOD is the same today.