CrossFit 45 North – CrossFit

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Opt1: Metcon (Time)

200m Sandbag Hug carry (100/50lbs)


5 Rounds:

5 Sandbag over shoulder

15 DB Push press (50/35) each hand

Followed by:

200m Sandbag Hug Carry (100/50)

**No Sandbag? Use a slam Ball. No ball? Do Opt2 or 3

Carries included in time.

Opt2: Metcon (Time)

200m Farmers Carry (total weight 100/50lbs)

Then, 5 RDS:

5 Ground to shoulder with plate or DB’s

15 DB Push Press

Followed by 200m Farmers Carry (same weight as above)

Opt3: Metcon (Time)

200m Barbell Carry (115/75) on back

Then 5 RDS:

5 Power Cleans (115/75)

15 Push Press (115/75)

Followed by 200m Barbell Carry (115/75)