10/04/2021

CrossFit 45 North – CrossFit

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Week1: Tempo Bench Press (5×5)

At tempo: 51X1
Perform at 50% of 1RM.

You will take 5 seconds to lower down, then explode back up.

Metcon (Time)

For Time:

80 Air Squats

40 KBS (55/35)

20 Pull Ups

64 Air Squats

32 KBS

16 Pull Ups

50 Air Squats

25 KBS

12 Pull Ups

32 Air squats

16 KBS

8 Pull Ups

16 Air Squats

8 KBS

4 Pull Ups

8 Air Squats

4 KBS

2 Pull Ups

Metcon (Time)

45 North at home:

6 RFT

30 Air squats

15 KBS (or odd object)

10 Bent over flies with odd object in each hand.