14
Jan
Rudy
CrossFit 45 North – CrossFit
Warm-up
Metcon (No Measure)
With a KB:
3 Rnds.
5 Halo’s (ea. direction)
5 Strict Press (ea. arm)
5 Deadlifts
5 Russian/American Swing
KB SKILLS WORK
Metcon
Metcon (Time)
3 Rnds
5 DL/GB Squat
4 Hi/Low Swings
3 Bent Row (Left Arm 53/35)
2 Cleans (Left Arm 53/35)
1 Press
*OH carry to the end of Box*
5 DL/GB Squat
4 Hi/Low Swings
3 Bent Row (Right Arm 53/35)
2 Cleans (Right Arm 53/35)
1 Press
*OH carry to the end of Box*
*Pick your own weight*