12/11/2019

CrossFit 45 North – CrossFit

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Pull and Push (No Measure)

3 sets

A1. 5 eccentric chest to bar pullups @51X1

A2. 8 Eccentric Push ups @5 x 1

3 Sets

B1. 5 Strict Chest to Bar

B2. 10 Pushups

Make necessary modifications for push ups (do incline) and pullups (Can jump back up into position or do strict pullups, or pullups on a box with assistance)

Metcon (Time)

21-15-9-6-3

HSPU’s

Pull Ups

Run 400m AFTER each set.

Push, pull, run.

RX+: C2B
If space doesn’t allow for everyone to start on the HSPU’s , start some on pull ups.

BWB: Metcon (Time)

21-15-9-6-3

Strict Press (75/55) on barbell from rig

Inverted Ring Rows

Run 400m after each set.