03/26/2020
CrossFit 45 North – CrossFit
Opt1: Metcon (AMRAP – Reps)
Home gym: Barbell
3 RDS:
1 Min: Max Thrusters (75/55)
1 Min: Max Alternating V-Ups
1 Min: Max Hang Power Cleans (75/55)
1 Min: Max Suicide Sprints (3 cones)
1 Min: Max Push Press (75/55)
1 Min: Rest
The whole wod should take 18 Minutes in total. Score is total reps. Set up 3 points of contact for suicide sprints.
Score is total reps.
Opt2: Metcon (AMRAP – Reps)
Dumbbell/KB Version:
3 RDS
1 Min: Max Single arm Thrusters
1 Min: Max Alternating V-Ups
1 Min: Max Reverse Lunges w/DB or KB
1 Min: Max Suicide Sprints (see Option 1 WOD)
1 Min: Hand Release Push Ups
1 Min: Rest
Opt3: Metcon (AMRAP – Reps)
Bodyweight Version:
1 Min: Max Air squats or **pistols (see below)
1 Min: Max Alternating V-Ups
1 Min: Max Walking Lunges
1 Min: Max Suicide Sprints
1 Min: Max Hand Release Push Ups
1 Min: Rest
**Pistols are single leg squats**
