04/08/2020
CrossFit 45 North – CrossFit
Metcon (Weight)
Lifting:
EMOTM (every minute on the minute) for 8 Mins:
1 Power Clean
1 Front Squat
1 Clean (full squat)
You can use your DB’s or KB or Barbell. If you have a BB, add weight over the 8 minutes. Record final weight for last round no matter what equipment you’re using.
OPt1: Metcon (3 Rounds for reps)
2 Mins max effort: Russian KBS (72/55)
**1 Min Rest**
2 Mins max effort: DU’s
**1 Min Rest**
2 Mins max effort: Pull Ups
**1 Min Rest**
Repeat for a total of 3 RDs.
Record each round separately.
One round equals: KBS, DU’s, Pull Ups
Opt2: Metcon (3 Rounds for reps)
2 Mins max effort: Russian KBS (55/35)
**Rest 1 minute**
2 Mins max effort: Single unders
**1 Min Rest**
2 Mins max effort: Bicep Curls (For real! Do it!!)
**Rest 1 Min**
Repeat for a total of 3 RDS.
Record each round separately.
One round equals: KBS,SINGLES, Curls.
Opt3: Metcon (3 Rounds for reps)
2 Mins max effort Russian KBS
**1 Min rest**
2 Mins max effort: Jumping jacks
**1 Min Rest**
2 Mins max effort: Odd object bicep curls.
**1 Min rest**
Repeat for a total of 3 rounds.
Record each round separately.
One round equals: KBS,Jumping jacks, curls.
