Jaime

CrossFit 45 North – CrossFit

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Metcon

Metcon (Time)

Gilbert Baker

6 minute hang hold

Each time you drop from the bar, perform:

1st drop

800m run

20 burpee box jumps (24/20)

2nd drop

600m run

20 burpee box jumps (24/20)

3rd drop

400m run

20 burpee box jumps (24/20)

4th and subsequent drops

200m run

20 burpee box jumps (24/20)