CrossFit 45 North – CrossFit

Metcon (Time)

Teams of 2

3 Rounds each

Partner 1: Row 250m

Partner 2: KB Rack Hold two KBs (53/35)

– 1 Minute Rest

3 Rounds each

Partner 1: 10 Burpee pull-up

Partner 2: 50m Overhead Plate Lunge (55/35)

– 1 Minute Rest

1 Round Together

60 x KB Swings (53/35)

40 x Wall Balls (20/14)

20 x Pull Ups

Teammates switch on and off for the first 2 workouts. Break-up the last workout however you like.

Warm-up (No Measure)

Relay Race (Class split in half)

– 5 cal Assault Bike

– carry one piece of equipment to other end.

– each teammate does this until all equipment is at other end.


– First person does 5 burpees.

– Then goes and grabs all equipment to bring back to starting line (do not drop! – you have to go back with all equipment or team takes a penalty)

– Next person in line, 5 burpees and brings all the equipment back.

– Continue until all players have carried the equipment.