WOD

CrossFit 45 North – CrossFit

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Metcon (2 Rounds for time)

15 Minutes to complete:

200m Run

4 Thrusters (95/65)

6 Lateral Burpees over Bar

8 T2B

10 Push Press (95/65)

12 Cal Row

**Rest 4 Minutes**

15 Minutes to complete backwards:

12 Cal Row

10 Push Press (95/65)

8 T2B

6 Lateral Burpees over Bar

4 Thrusters (95/65)

200m Run
Like the “12 Days of Christmas”.

You will do 200m run

then, 4 Thrusters + 200m Run.

Then 6 Burpees+4 Thrusters+200m run etc……

BWB: Metcon (2 Rounds for time)

Same as metcon, but sub ab mat sit ups for T2B, regular burpees, and empty barbell.