CrossFit – Tue, Jan 3

Announcements

Nutrition Seminar! Saturday 1/7/23 at 10:30a with Coach Jaime. Come learn about food and fitness 🙂 $10 member price, $20 non member price.

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

Ring Dip and MU Practice (No Measure)

Practice ring work for 15 min

Accumulate 25 Ring Dips

if working on MU – accumulate 5 to15 assisted

if ring mu mastered – 3 sets x Max Rep

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans (135/95)

Pull Ups

23 DU’s after each set

RX+

Strict Pull Ups sets 10-6; MU’s Bar or Ring sets 5-1

45 North at Home (Checkmark)

10-9-8-7-6-5-4-3-2-1

Odd Object cleans

Odd Object Bicep Curls