CrossFit 45 North – CrossFit

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opt1: Metcon (4 Rounds for time)

4 Rounds:

In a 5 Minute window:

400m Run

10 Bent over Rows (95/65)

10 Pull Ups

50 DU’s

**Rest Remainder of time**

If you don’t finish in 5 Minutes, start at the top of the wod when the interval is over.

Opt2: Metcon (4 Rounds for time)

4 Rounds each for time:

In a 5 minute window:

400m Row

10 Renegade Rows (choose weight)

10 Bent Over Flies (Light weight)

50 Singles or Jumping Jacks

**Rest remainder or 5 minute window**