CrossFit – Wed, Nov 30

Announcements

Christmas party! December 10th, 5-7pm at Park lanes bowling alley! Friends and family welcome. See you all there!

Everyday Warrior Battle of the Boxes 12/31-1/7 Ask a coach for details and go to everyday-warrior.org to sign up!

CrossFit 45 North – CrossFit

Metcon (3 Rounds for reps)

EMOTM 12 Mins:

15/10 Cal Row sprint

*Rest 2 Minutes*

EMOTM 6 Mins:

5 Push Press (95/65)

5 Tall Box Jumps (30/24)

*Rest 2 Mins*

EMOTM 12 Mins:

3 T2B

3 HSPU’s

45 North at Home! (Checkmark)

EMOTM 24 Mins

Min 1: 30 second wall sit

Min 2: 30 second max step ups

Min 3: 30 seconds max V-Ups

Repeat for a total of 24 Mins.