45 North Barbell Club – Fri, Jul 21

Announcements

Everyday Warrior Warriorthon July 1-2. 26 hour race. A warrior is honored every hour by participants running 1 mile on the hour.

4th Annual river float, July 29th! We will be closed that Saturday.

CrossFit 45 North – 45 North Barbell Club

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Primary Lift

Clean and Jerk (Singles at 80%, 85%, 90%x3, 92%x2, 95%)

NO MISSES

Back Squat (95%x3x3)

Accessory Work

Weighted jumps from seated (3 Rounds for weight)

Using DBs or KBs and seated on a box, max height jumps
3×8

Back Extensions (weighted 3×15)

Use a weight you can do 15 non-interrupted reps