CrossFit – Mon, Jan 9

Announcements

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

CrossFit 45 North – CrossFit

Halt Clean (5×2)

Pull from floor; 2 second pause at knee
As part of warm up.

Week1: Clean (3×3)

50-60% of C&J 1RM

Metcon (Time)

3 RFT

10 Squat Cleans (135/95)

10 Push Jerks (135/95)

45 North at home (Checkmark)

3 RFT

10 Weighted Squats

10 Shoulder to overhead w/odd object