01/12/2021

CrossFit 45 North – CrossFit

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Metcon (Weight)

EMOTM 30 Mins:

1) 10-15 Burpees

2) :30 Secs max Pull of choice

3) Power Clean

4) 200m Run

5) :45 Sec wall sit

**Increase Power Clean each round. Score will be final Power Clean weight.** Pull of choice can be anything from ring rows to MU’s.

To limit Runners outside, stagger which minute the athletes are doing the movements.

Metcon (AMRAP – Reps)

45 North at Home:

30 Min EMOTM

1) :30 Second plank

2) 10-15 Burpees

3) :45 Second wall sit

4) :45 Seconds max MT. Climbers

5) :45 Second sprint

**Score is number of total burpees.**