9/2/15

CrossFit 45 North – CrossFit

Pull Apart Series (No Measure)

10 Pull Aparts

10 Reverse Pull Aparts (palms up)

10 90 Degree Pull Aparts (elbows 90 degrees – externally rotate; wrist neutral)

10 90 Degree Reverse Pull Aparts – same but palms up

10 Face Level 90 Degree Pull Aparts

10 Face Level 90 Degree Reverse Pull Aparts

10 Overhead pull aparts (spread the band lower band to shoulder)

Clean and Burp (AMRAP – Reps)

this is not a power clean

135/95

5 Min AMRAP

5 Hang clean + clean + Jerk

5 Burpees

rest 2 minutes

add 10 lbs

5 Min AMRAP

5 Hang Clean + Clean + Jerk

5 Burpees

rest 2 minutes

add 10 lbs

5 Clean and Jerks

5 Burpees

Included in time:

cash out with 150 double unders

Post wod Mobility

frog stretch

Doorway stretch