CrossFit – Mon, Sep 25


CrossFit – Mon, Sep 25


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CrossFit 45 North – CrossFit

Week5: DxKB Linear Progession #1 (Weight)

10 minute alternating EMOTM

Odd Minute: 1x Complex

Even Minute: Rest

*If you complete your complex early, rest remainder of that minute.

*If you fail to complete your complex in two subsequent rounds, lower your weight by 1 bell size.

Linear Progression #1 complex:




See the comment section each week for rep scheme.

This is a 9 week progression.

Score is weight of KB ‘s you choose.
Week 5 rep scheme; 3,10,7

Metcon (AMRAP – Reps)

Every 1:30 for 6 RDS;

16 Alternating BW Lunges

10 Med ball V-ups (20/14)

Max Burpees

*Rest 1:30 between rounds. Score is total Burpees.

RX+ Alternating Pistols & GHD situps + Max Burpees
At Home work is the same today.