“Handcar”

CrossFit 45 North – CrossFit

Metcon (Time)

Alternating Rep Partner WOD

6 x DB Man-makers 40/30

12 x P. Clean 185/135

18 x Burpee over bar

24 x T2B (remain in hang before each rep)

30 x Calorie Row

36 x KB Swings 72/53

30 x Calorie Row

24 x T2B (remain in hang before each rep)

18 x Burpee over bar

12 x P. Clean

6 x DB Man-makers

Every 2 minutes: 20 ab mat sit ups (each)

For each exercise, alternate 1 rep each (except for row and KB Swings – you may break those up how you’d like)

man-maker: push up, row x2, clean, push press, lunge x 2

Warm-up (No Measure)

The Seven

7 x Push-Ups

7 x Thrusters (single arm)

7 x Knees-to-Elbows

7 x SDLHP

7 x Goblet Squat

7 x KB Swings

7 x Pull-Ups

7 minute warm-up. Use a light KB (no more then 25)

THIS IS NOT A WOD. Move through this workout at an easy warm up pace.