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1
Feb

2/1/16

CrossFit 45 North – CrossFit

Warm-up

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

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you’ve got a 20-lb. vest or body armor, wear it.

Cash out: 150 DU

Post wod Mobility

hamstrings on box

cobra

pigeon

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