Rudy

CrossFit 45 North – CrossFit

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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*