3
May
05/04/2020
CrossFit 45 North – CrossFit
Opt1: Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Bent over KB/DB rows (5/arm)
15 Air Squats
20 “Rockies”( 3 to 1)
5 KB/DB Deadlifts
5 Full KB/DB Cleans
5 KB/DB Thrusters
Use on bell. Use two hands for the deads, cleans, and thrusters.
Opt2: Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Barbell bent over rows (115/75)
15 Air Squats
20 “Rockies” 3to1
5 Deads (115/75)
5 Cleans (115/75)
5 Thrusters (115/75)
Opt3: Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Bent over rows w/odd object
20 Sit Ups
5 Odd object deads
5 Odd object cleans
5 Odd object thrusters
