05/03/2020

CrossFit 45 North – CrossFit

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Opt1: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP (as many rounds and reps as possible)

10 Bent over KB/DB Rows (5/arm)

15 Air Squats

20 “Rockies” (3 to1 count)

5 KB/DB Deadlifts

5 Full KB/DB Cleans

5 KB/DB Thrusters

Use one bell. Use two hands for the deads, cleans, and thrusters.

Opt2: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

10 Barbell bent Over Rows (115/75)

15 Air Squats

20 “Rockies” 3 to1

5 Deads (115/75)

5 Cleans (115/75)

5 Thrusters (115/75)

Opt 3: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 Bent over rows with odd object

15 air squats

20 Sit ups

5 Odd Object deads

5 Odd Object cleans

5 Odd object thrusters