05/04/2020

3
May

05/04/2020

CrossFit 45 North – CrossFit

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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