Christine

CrossFit 45 North – CrossFit

Metcon

Metcon (Time)

Mash Hamstrings on a barbell

Lacrosse ball for lats

Metcon (Time)

This can be done alone or with a partner

For time:

1 round of:

115/75 -lb. hang power cleans, 30 reps

15 ring dips

15-ft. rope climb, 3 ascents

Then, 2 rounds of:

115-lb. hang power cleans, 20 reps

10 ring dips

15-ft. rope climb, 2 ascents

Then, 3 rounds of:

115-lb. hang power cleans, 10 reps

5 ring dips

15-ft. rope climb, 1 ascent