4
Dec
Emery
CrossFit 45 North – CrossFit
Metcon (AMRAP – Rounds and Reps)
5 min. AMRAP
———-
10 Box step-overs w/ DB or slam ball (20/40)
20 DB luggage deadlifts (10 each arm) (35/50)
30 Sit-ups (Ab mat or GHD)
~3 min. rest~
5 min. AMRAP
———-
10 SA DB push press (5 each arm)
20 Slam ball over the shoulder
30 Lunges w/ DB or slam ball
~3 min. rest~
5 min. AMRAP
——–
10 SA devil press
20 Box step-ups w/ slam ball on shoulder
30 Alt. leg V-ups
