8/11/16

CrossFit 45 North – CrossFit

Metcon

Metcon (Time)

4 Rounds for Time

1 Min Deadlift hold 315/185

150 Foot Farmer Carry 1/5/1 pood each arm

30 Alternating single arm Russian KB swing

15 Beach Ball Boats

Time Cap 15 Min

Weightlifting

Deadlift (10-8-6-4-2 building; every 2 minutes)

Post wod Mobility

psoas against the rig

forearms on floor