WOD

18
Apr

4/23/18

CrossFit 45 North – CrossFit

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Warm-up

Midline (No Measure)

8 Rounds total –

Tabata

Planche Holds

Alternating with static hang

Metcon

Metcon (Time)

2 Rounds

21 Deadlifts (185/125)

200 m Run

15 Strict Pullups (3 second hang before pulling up each rep)

200 m run

9 Front Squat

200 m Run

Time Cap: 15 min

Must take the bar from the floor for the FS

Body Weight Burn

Metcon (Time)

2 Rounds

21 KB Deadlifts (1 per arm) 55/35

200 m Run

30 Ring Rows

200 m run

9 Goblet squats (55/35)

200 m Run

Time Cap: 15 min

Weightlifting

Deficit Deadlift (5 x3 @60% of 1RM)

BWB Cardio

Assault Bike

30 seconds work: rest 1 min x 8

1 2 3 847