45 North Barbell Club – Mon, Oct 2

Announcements

Please join us in celebrating Disability Awareness Month! For the month of October we will be doing one WOD a week that will allow us to see and do things from a different perspective. Thank you to Coach Jay for all of his hard work putting these workouts together. I hope we can all challenge ourselves and also have some fun with these!

CrossFit 45 North – 45 North Barbell Club

Snatch (4×1 @ 85%)

Front Squat (3,2,1)

This week, perform at 65% of 1 rm for set 1, then increase weight for sets of 2,1.

Score final set.

Bench Press (4×3)

Work to 85% for set one, then drop weight for following sets. SPEED!

Score drop sets

Conditioning WOD (Checkmark)

Bike Cals; 25,20,15,10,5

Wall Balls 25,20,15,10,5