CrossFit 45 North – CrossFit

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Week1: Front Squat (4×6)

AFAP!! Move through each set as fast as possible, while maintaing proper form and execution. 60% of 1RM

Renegade Rows (4×10)

In plank position with two dumbells alternate rowing the dumbbell to the chest
Do these between squat sets.

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Women’s weight is 135lbs

BWB: Metcon (Time)

3 RFT:

21 DB Deadlifts (50/35)

15 Inverted Ring Rows

9 DB Squats w/DB’s in Front Rack