11/11/2021

CrossFit 45 North – CrossFit

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Cindy’s Birthday WOD (Time)

Cindy’s Bday wod

4 Rounds for Time

5 Front Sqauts 165/110

10 Knees to elbows

5 Deadlifts 165/110

10 Toes to bar

5 Jerks 165/110

10 Ring Dips

Every 3 min, you must stop and do 1 round of Cindy : 5 pullups, 10 pushups, 15 air squats.

Metcon (Time)

45 North at home!

4 RFT

5 Weighted squats

10 Sit Ups

5 Odd object Deadlifts

10 Sit Ups

5 Shoulder to overhead

10 Box Dips

Every 3 mins, you must stop and do 10 Push Ups and 15 air squats