CrossFit 45 North – CrossFit

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Landmine Complex (2 rounds x 10 reps)

10 Kneeling Landmine Press/arm

10 Landmine Bent Over Rows/arm

10 Straight arm landmine twists.
Use a moderate weight.

Metcon (Weight)

EMOTM 20 Mins

Minutes 0-9:00

Odd: 25 DU’s

Even: Hang Power Clean + Power Clean

Minutes 10:00-20:00

Odd: 25 DU’s

Even: Power Clean + 2 Jerks
Start light and build. Or stay at the same weight throughout. Choose quality always. be virtuous! Choose your own adventure! 😉

Score is TOTAL weight moved. Ask a coach if you don’t know what that means and how to score properly.

Metcon (AMRAP – Reps)

45 North at home

20 Min EMOTM:

Odd: 20 Jumping Linges or Jumping jacks

Even: 10 Weighted step ups