CrossFit 45 North – CrossFit

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Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm


this is the metcon for today

Within 30 min complete 10 sets of the power clean and ring dip pair. Move up in weight on the power clean every set. The goal is to go unbroken on every set of Power cleans.

A1: Power Clean (10-9-8-7-6-5-4-3-2-1)

record each weight in the comments- if you PR any of the sets – add a performance and record it separately

A2: Ring Dips (Max Reps)

these are strict

Body Weight Burn

Metcon (AMRAP – Reps)

20 min AMRAP

Run Door to Door

15 Med Ball Cleans

15 Pushups