WOD

CrossFit 45 North – CrossFit

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Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

Behind the Neck Split Jerk (4×2)

Jerk but behind the neck
Increase From last week.

Split Jerk (2×1)

Increase from last week.

Metcon (Time)

3 RFT:

100 DU’s

30 KBS (55/35)

30 Burpee to plate (45)

BWB: Metcon (Time)

3 RFT

100 Single Unders

30 Russian KBS (35/25)

15 Burpees