CrossFit 45 North – CrossFit

View Public Whiteboard


Bench Press (8-4-2-8-4-2)

Must complete in 20 min or less

Second wave is heavier than first wave

BWB Cardio

Ski Erg: 5 cal repeats – rest 1 min after each; do as many as possible in 20 min


Metcon (4 Rounds for reps)

Total time is 16 min

4 Sets – increase weight each time

Within 2 min:

35 DU

8 Lateral Burpees over the Bar

Max Rep Floor Press

rest 1 min (get weights out before wod starts b/c only have time to quickly add weight

RX: 40%, 50%, 60%, 70% of todays heavy double

Score is total reps each round

Record your weights in the comments

Cashout: 120 band pullaparts

Body Weight Burn

Metcon (4 Rounds for reps)

4 sets

within 2 min

35 DU

8 Burpees to a plate

Max Rep Push UPs

rest 1 min