WOD

CrossFit 45 North – CrossFit

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Accessories

50 Banded Good Mornings

50 Band Pull Aparts

50 Tricep Extensions w/band

Break up however you would like.

Metcon (5 Rounds for time)

Every 4 mins for 20 mins (5 RDS)

15 Dead Lifts (125/85)

12 Hang Power Cleans

9 Push Press

200m Run

RX+: (155/105)

**If you finish the round under 4 mins, rest remainder.**

Metcon (5 Rounds for time)

Outside WOD

Every 4 mins for 20 mins:

15 KB Sumo DeadLifts (55/35)

12 KB Hang Power Cleans

9 KB Push Press

200m Run

**You will use a single KB, break up the cleans and PP however you would like.**