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27
Oct

10/27/15

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 (AMRAP – Reps)

20 Min AMRAP

Row for Calories (All Divisions: 21/14 Cal)(RX: Damper Setting= 10/8)

7 OHS (RX: 115/75)(Masters, Scaled, Teen: 75/55)

21 Double Unders

cash out

Overhead Hold – accumulate 3 minutes – use the weight you will use in the WOD

Post wod Mobility

banded shoulder stretch

calves against the wall

hamstrings on the box

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