12/18/2019

CrossFit 45 North – CrossFit

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Week4: Deadlift (1×1)

20 mins to establisha heavy single. Ring my friends bell!!!

Metcon (Time)

3 RFT

12 Dead Lifts (225/185)

20 Pull Ups

12 C & J’s (135/95)

20 Deficit Push Ups (#45 plates all)

RX+: Add 5 MU at the end of each round. Bar or Ring.

May use 2 bars.

BWB: Metcon (Time)

3 RFT

12 DBL KB Dead Lifts (72/55)

20 Modified Pull Ups

12 Ball Slams (40/20)

20 Alternating Slam Ball Push Ups