CrossFit – Mon, Oct 23

Announcements

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!

Halloween Deadlift Party! Saturday 10/28!

CrossFit 45 North – CrossFit

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Neuro Adaptive WOD (AMRAP – Rounds and Reps)

20 Minute AMRAP

500m / 430m single-leg row

6 x EQ Strict Press (26# kbs / 18# kbs)

10 x Box Clean (75# / 55#)

10 x Tri-pod ring push-ups

50 x Single-unders (one leg)
*Athlete chooses one leg for all single leg work at the start of the WOD and cannot change it.

*Be mindful of space around the rig.

*EQ Bars use: Men = men’s bar with thin green bands; Women = training bar with red bands.

*No dropping the Cleans from the front rack. Control the weight onto the box.

*Clean bar height should be between the mid-thigh and hip for starting position.

*Try not to press with the non-working leg on the row. Post it to the side of the rower if you must.