WOD

CrossFit 45 North – CrossFit

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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)

Snatch (1×1)

20 minute to establish 1RM.

Metcon (Time)

3 RFT

50′ Bear Crawl

14 KB Snatches (55/35)

2 Rope climb

14 GHD Sit Ups

RX+: 25′ HS Walk
Break up the snatches evenly between arms.

BWB: Metcon (Time)

3 RFT

50′ Bear Crawl

14 DB Snatches (25/15)

2 Rope climb attempts

14 Toe touches on wall