CrossFit – Fri, Oct 6


CrossFit – Fri, Oct 6


Please join us in celebrating Disability Awareness Month! For the month of October we will be doing one WOD a week that will allow us to see and do things from a different perspective. Thank you to Coach Jay for all of his hard work putting these workouts together. I hope we can all challenge ourselves and also have some fun with these!

CrossFit 45 North – CrossFit

Metcon (Checkmark)

EMOTM 9 mins

Mins 1-3; 10-15 Pull Ups (RX+ C2B)

Mins 4-6; 20 Weighted step ups (1 DB) 50/35 (24/20)

Mins 7-9; 45 sec max effort Ball Slams (40/20)

without resting, repeat. WOD will take 18 mins.
At home wod is the same today. Just sub DB Rows for Pull ups