10/12/16

CrossFit 45 North – CrossFit

Warm-up (No Measure)

A1: Max Strict C2B or regular strict pull ups

A2:Strict HSPU work **See below**

3 sets of 10 seated DB presses. Then 2 wall walks or or 10-15 scaled strict HSPU broken up across 5 sets. or 15-20 strict HSPU broken up across 5 sets

Metcon (Time)

3 RFT:

40 wallballs (20/14)

15 Deadlifts (275/185)

Cash out: 60 GHD Sit ups —Not included in time

RX+

(30/20)

Mob:

3 way legs w/band

Figure four