CrossFit – Wed, Sep 20


CrossFit – Wed, Sep 20


Barbells for Bullies! Sign up! You can volunteer and compete! Go to to sign up!

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:




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;


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.