CrossFit 45 North – CrossFit

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Week1: Front Squat (3×5)

60-65% of Clean & Jerk 1 RM

This is my bar. There are many like it, but this one is mine. (Time)


2 Bear Complex (75/55)

5 C2B

5 T2B

****Rest 1 min between rounds****

Add #10 each round

Then work your way back down! Starting all over with your heaviest weight.

You’re welcome!

RX+: Start at (95/75), and rig work must be unbroken.

Bear Complex:

Power Clean

Front squat

Push Press

Back squat

Push Press
The WOD is really 12 rds. You will have 6 different weights. RDS 6 and 7 will be your heaviest weight. Rds 1 and 12 will be your lightest weight.

Metcon (Time)

45 North at home!

12 RDS

2 Odd Object bear complex

5 Odd Object Bent Over Rows

5 V-Ups