Greg

CrossFit 45 North – CrossFit

Warm-up (No Measure)

Relay Race

2 Teams

– Each Starting player stands with their legs wide apart.

– 2nd person in line rolls med ball through the legs.

– Starting player runs after med ball, picks it up, runs down to cone and back.

– Upon getting back to team each person does the following:

5 x push up

5 x sit up

5 x air squat

– Continue until everyone has chased down the med ball and run back with it.

*Winning team takes 100m off each row in the WOD.

Chipper (Time)

500m Row

50 x Double Unders

40 x Ab Mat Sit Ups

30 x Med Ball Cleans 20/14

300m Row

50 x Sidewinders

40 x KB Swings 53/35

30 x Box Jumps 24/20

300m Row

50 x Burpee

40 x Pull Up

30 x KB Clean + Press (single arm)

500m Row

50 x Double Under

40 x Ab Mat Sit Ups

30 x Med Ball Cleans

30 Min Time Cap