08/18/2021

CrossFit 45 North – CrossFit

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Shot in the Heart (Time)

“Shot in the Heart”

2 Dumbbells

25 Ft Front Rack Lunge

60 Dumbbell Deadlifts

20 Toes to Bar

50 Foot Single Arm OH Lunge

45 Dumbbell Hang Cleans

20 Toes To Bar

50 Foot Single Arm OH Lunge

30 Dumbbell Push Presses

20 Toes to Bar

25 Ft Front Rack Lunge

Time Cap 20 min

50/35
25ft is roughly one long mat. Do not have to squat for hang cleans. Can be power.

Metcon (Time)

45 North at Home

Same WOD as above, just sub in any odd object or KB for the DB. Also sub in any style sit up for Toes to bar.