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20
Oct

10/20/15

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)

Metcon (Time)

Run 2 laps

21 Chest to Bar Pullups

21 Burpee Box Jump Overs

Run 2 laps

15 Chest to Bar Pullups

15 Burpee Box Jump Overs

Run 2 laps

9 Chest to Bar Pullups

9 Burpee Box Jumps

RX+: add MU after each round:

Rd1: 5/3 (M/F)

Rd 2: 4/2

Rd 3: 3/1

cash out: 100 DU immediately after included in the time; if no du work on it for 2 minutes

Post wod Mobility

doorway stretch

cobra

couch stretch

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