02/11/2022

CrossFit 45 North – CrossFit

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Warm-up (No Measure)

30 Second couch stretch/leg

Samson stretch 30 seconds/leg

20 Banded good mornings.

High knee run down and back 2x

15 squat jumps-to just above parallel.

5 Box Jumps

Repeat this all for a total of 2x.

Then begin warming up your deadlift.

Coaches, please allow 20 minutes total for both heats for the wod.

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
We will run 2 heats. Pair up and count for your partner. Have fun!

Metcon (AMRAP – Rounds and Reps)

45 North at home:

8 Min AMRAP

10 Odd object deadlifts

15 Step Ups