CrossFit – Wed, Sep 27

Announcements

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

CrossFit 45 North – CrossFit

Pull Apart Series (No Measure)

10 Pull Aparts

10 Reverse Pull Aparts (palms up)

10 90 Degree Pull Aparts (elbows 90 degrees – externally rotate; wrist neutral)

10 90 Degree Reverse Pull Aparts – same but palms up

10 Face Level 90 Degree Pull Aparts

10 Face Level 90 Degree Reverse Pull Aparts

10 Overhead pull aparts (spread the band lower band to shoulder)
As part of general warm up.

Metcon (Time)

For Time:

30 S2OH (95/65)

400m Run

45 Pull Ups

400m Run

30 S2OH (95/65)

RX+ 15 Bar MU’s + 15 C2B in place of pull ups. Break them up However you like once you get to the pull up portion of the Wod.

45 North at Home (Checkmark)

30 shoulder to overhead w/odd object

400m Run

45 Reverse Flys

400m Run

30 shoulder to overhead w/odd object