CrossFit – Tue, Mar 21

Announcements

As of April 1st, there will be a price increase to purchase a punchcard. Tell your friends and family to snag one this month before they go up!

Saturday, March 25th at 10am we will be announcing the winning class for the Open! Must be present to claim your prize. See you all there! We will have post WOD donuts and beverages!

CrossFit 45 North – CrossFit

Week3: Push Press + Push Jerk (Increase weight from last week. )

Set 1) 3 Push Press+1 Push Jerk

Set 2) 3 Push Press+2 Push Jerks

Set 3) 3 Push Press+3 Push Jerks

Set 4) 3 Push Press+ Max P. Jerks

Metcon (AMRAP – Reps)

EMOTM 25 Mins:

1) 12/10 Cal Row

2) 12 Alternating DB Snatch (50/35)

3) 20 Ab Mat Sit Ups

4) 12 Box Jumps (24/20)

5) Rest

RX+

1) 15/12 cals

2) 16 Alternating DB Snatch

3) 20 GHD sit Ups

4) 18 Box Jumps

5) Rest

45 North at Home (Checkmark)

EMOTM 25 Minutes

1) 100m Run

2) 12 G2OH w/odd object

3) 20 Crunches

4) 12 weighted step ups

5) Rest