CrossFit 45 North – CrossFit

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1 Arm Plank w/lat pull

20 Pulls per arm, 3x

Good Mornings (3×20)

Use an empty barbell. Alternate these with the lat pulls as part of your warm up.

Metcon (3 Rounds for reps)

Each movement for reps:

1:00m Max DU’s

2:00m Max T2B

3:00m Max Deadlifts (225/155)

*Repeat for a total of 3x.* So this WOD will take a total of 18 minutes from start to finish.
Each “round” is a movement. So round 1 score will be your DU’s, rd 2 score will be your T2B, rd 3 score will be your deadlifts.

Metcon (3 Rounds for reps)

45 North at home

3 rds total

1 min max jump rope

2 mins max V-Ups

3 mins max odd object deadlift.