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CrossFit 45 North – CrossFit


A1: Bench Press (4 x 3 @ 82% )

A2: Cuban Press (4 x 6 )

This should be done at a weight you can maintain proper form. Start with training bar or even 5lb plates or dumbbells if necessary, or PVC pipe.


Metcon (AMRAP – Reps)

EMOM 20 minutes:

Opportunity to slow things down a little to work on skill.

Scale by reducing reps


Min 1: 8 chest to bar Pullups

Min 2: 8 Deficit Push Ups (45lb plates) or 4 RIng MU transitions

Min 3: 2 Bar MU – try linking

Min 4: 2 Strict HSPU + 6 Kipping


Min 1: 10 Chest to Bar PU

Min 2: 3 Ring MU

Min 3: 3 Bar MU

Min 4: 4 Strict HSPU


Ring MU transitions can be done with bands and can be whatever stage you want to focus on (pull, turn over etc)

Opportunity to work on butterfly and strict HSPU and linking bar MU

Post wod Mobility

doorway stretch

forearms against the wall

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