CrossFit 45 North – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of 3, Waterfall Style


12/10 Cal Bike

20 Ball Slams (40/20)

50 DU’s

**Each person will do each station 6x for a total per person of 6 RDS.**

Waterfall style means that Athlete 1 will start on bike, then athlete 2 will get on after cals are complete. You may not move on to the next station until the athlete in front of you has completed the reps at that station.

WOD is complete when athlete number 3 is finished with ball slams on the 6th round.

If you modify with a row, your cals will be 15/12

Metcon (No Measure)

45 North at home:

Run and/or walk for 30 minutes.