CrossFit – Fri, Jan 13


CrossFit – Fri, Jan 13


Relic Rumble master’s only (ages 30 and up) competition! Saturday 1/21 in Salem. MM, FF, and individual divisions. Head over to to sign up or come on down to cheer on the olds

CrossFit 45 North – CrossFit

Pullovers and Hamstrings (No Measure)

3 sets

A1. 10 PVC Pipe Pulldowns (laying down)

A2. 10 Hamstring curls with bands

DG (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

8 Toes-to-Bars

8 Dumbbell Thrusters (35/25 lb)

12 Dumbbell Walking Lunges (35/25 lb)
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
At home WOD is the same, just sub a sit up for the T2B’s.