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22
Jun

6/22/17

Announcements

5 YEAR ANNIVERSARY PARTY – JUNE 24th!!! Starts at 11 am!
We would love for you to join in on the friendly comp as well. $20 gets you a shirt and fun!
NO CLASS/OPEN GYM!!

CrossFit 45 North – CrossFit

Weightlifting

A1: Shoulder Press (4 sets x 6 reps @13X2 at 65%)

1 second lower down

3 second hold at the shoulder

Explode up

Hold bar overhead 2 seconds

A2: Pull-ups (4 sets x 5 strict Pullups @1113)

1 second lower down

1 second at extension

pullup

3 second hold chin over bar

Metcon

Metcon (AMRAP – Reps)

20 min AMRAP

1 Suicide sprint

1 Alternating Dumbell Push Jerks – 40/30

1 Burpee

Add 1 rep to Push Jerk and Burpee reps every round

1 suicide is 1 rep

Suicide furthest distance is the mailbox

Post wod Mobility

doorway stretch

pigeon

floor herkie

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