05/18/2021

CrossFit 45 North – CrossFit

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Reverse Tabata Holds

10 seconds work; 20 seconds rest.

You will do 8 rounds holding chin over bar. You may use the band for assistance.

You will do another 8 rounds of reverse Tabata in static hang.

Metcon (Time)

EDW Battle Series 2021 WOD 3

For Time:

20 Barbell Front Rack Lunges (75/55)

40 Pull Ups

60 Hang Power Snatch (75/55)

80 Thrusters (75/55)

60 Hang Power Clean (75/55)

40 C2B

20 Barbell Front Rack Lunges (75/55)

***There is a 15 Minute cap. Add one second to your time for every rep NOT completed in the 15 min time.***

Work can be broken up however you like, but each teammate must do an even number of reps.

Scaled weights: (55/35)

Metcon (AMRAP – Rounds and Reps)

45 North at home:

15 Min AMRAP

40 Lunges

40 Ground to Overhead w/ odd object.

80 Air Squats

40 Odd object Rows (20/arm)