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Announcements

CPR/AED/First Aid Class – January 20th 10:30-2:30 ~You will be so glad you did!

CrossFit 45 North – CrossFit

Weightlifting

rerack between A1 and A2

A1: Push Press (4 x2 @90%)

A2: Split Jerk (4 x 2 @ PP 90%)

B: Push Press (1 xmax reps @ 90%)

Metcon

Metcon (Time)

RX

4 rounds for time of:

Row, 500 m

15 Pushups

15 Chest to Bar PU

Time Cap 16 min

Post wod Mobility

prayer stretch

thread the needle