8/29/18

CrossFit 45 North – CrossFit

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Warm-up

You will do A1-A2-A3 four times through

A1: Handstand Hold (No Measure)

30 second hold
(this will be 4 times)

A2: False Grip Pullups (4 sets x 5 reps @1113)

Scale by sitting on the floor

A3: Handstand Push-ups (4 sets x 5 reps)

these are strict

scale with 2 wall walks or 3 kick up attempts

Metcon

Metcon (Time)

3 RFT

Run 400 m

10 s to oh

RX: 155/105

RX+: 185/125

Time Cap: 12 min

Cashout: 120 Band Pull-aparts

Body Weight Burn

Metcon (Time)

3 RFT

Run 400 m

20 Wall Balls (14/10)