CrossFit – Wed, Sep 20

Announcements

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CrossFit 45 North – CrossFit

Week4: 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:

Deadlift

Swing

Clean

See the comment section each week for rep scheme.

This is a 9 week progression.

Score is weight of KB ‘s you choose.
Rep scheme;

4,10,6

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
40 Min Cap today. Modify by doing 3 RDS or sharing the work with a partner, or both!

At Home folks sub DB Rows,curls, or flys for pull ups.