21
Feb
02/22/2022
Announcements
Have you signed up for the CrossFit Open?! The Open starts Thursday, February 24th! Friday night we will host the throw down in our USA gear from 430-6pm!
CrossFit 45 North – CrossFit
Tempo Pullups (20×1)
Pull up to chin above the bar – hold for 3 seconds, lower down in 3 seconds
If Profecient with pull ups, do C2B instead, if profecient with C2B or wanting to work on Ring MU’s do false grip ring pulls to chest and lower down instead.
Coaches please allow 20 minutes for completion. This should include your review of the movements.
Metcon (Time)
4 RFT
10 Pull Ups
10 Burpees
400m Run
10 HSPU
10 Burpees
RX+
C2B
5 out of 10 HSPU each round should be strict.
Metcon (Time)
45 North at home
4 RFT
10 bent over rows
10 Burpees
400m run
10 Shoulder press
10 Burpees
