12/30/2021

CrossFit 45 North – CrossFit

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KB Flow (5 sets)

5 Mins total:

:20 Sec Farmer carry hold

:20 Sec Front rack hold

:20 Sec Overhead hold
Stay light. Perform for quality, and as part of your warm up. You will use 2 KB’s for this.

DxKB Baseline (Time)

3 RFT

5 DxKB Clean

3 DxKB Press

5 DxKB Russian Swing

200m Farmer Carry

**The clean is performed without a squat, and from the hang position.**

Metcon (Time)

45 North at Home:

Same as class wod, may use DB’s instead.