04/06/2020

CrossFit 45 North – CrossFit

View Public Whiteboard

Opt1: Metcon (Time)

Barbell Version:

7 Rounds for time

9 Thrusters (95/65)

12 Reverse Lunges (95/65)

15 Burpees

Opt2: Metcon (Time)

DB/KB Version:

7 rounds for time:

9 Single arm thrusters (break up however you wish) (50/35)

12 Reverse Lunges with KB/DB at chest

15 Burpees

Opt3: Metcon (Time)

Odd Object version:

7 Rounds for time:

9 Thrusters with odd object

12 reverse Lunges with odd object

15 Burpees
Odd object:

backpack

sandbag

kid

6 pack

12 pack

milk/water jug

dog/cat food

Whatever you can find!

Cash Out

Tabata Abs!! pick any abdominal movement and perform 8 RDS for 20 seconds of work, and 10 seconds rest! Do it for John Oh!!!!!