CrossFit – Tue, Feb 14

Announcements

The CF Games open begins 2/16!! Get your shirts before the 16th! Go to our online store beastlyswag.com/vendor/45-north

CrossFit 45 North – CrossFit

Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

Metcon (Time)

For Time:

3 RDS

400m Run

21 Power Cleans @65% of 1RM

**Rest 2 minutes** Add weight

2 RDS

400m Run

15 Power Cleans

**Rest 2 minutes** Add weight

1 RD

400m Run

15 Power Cleans

**You choose the weight increase each time. Note final weight in comments if you wish.
At home WOD is the same today. Sub in odd object hang power cleans.