Day after “Murph”


Day after “Murph”

CrossFit 45 North – CrossFit

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KB Flow (1x)

5 Mins total:

:20 Sec Farmer carry hold

:20 Sec Front rack hold

:20 Sec Overhead hold
Goal is to NEVER set the bells down over the 5 minute time period. Use two KB’s. Record weight of one KB. Not the two combined.

Metcon (Time)


10 KB Figure 8’s (55/35)

20 AB Mat Sit ups

30 DU’s


GHD Sit Ups

BWB: Metcon (Time)

4 Rounds for Time:

10 Figure 8’s w/KB

20 Sit Ups

30 Single Unders or Jumping Jacks

**If you don’t have a KB at home, Sub in 20 Russian swings w/DB**