WOD

CrossFit 45 North – CrossFit

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Week1: Benchpress (3×5)

60-65% of 1RM for all sets

Weighted Planks (3x)

30 second weighted plank
Alternate between this and bench press today.

Metcon (4 Rounds for time)

5:00 to Complete:

10 HSPU

200m Farmer Carry (55/35) each hand

1 Rope Climb

**Rest 1 Minute**

Repeat for a total of 4 times

RX+: Leg Less Rope climb
If you finish before 5 Minutes, you get extra rest.

BWB: Metcon (4 Rounds for time)

5:00 to complete:

10 Seated Strict Presses w/Empty barbell.

200m Farmer Carry (45/25)

3 Pulls of kneeling sled drag (Choose weight)

**Rest 1 Minute**

Repeat for a total of 4x
Finish early, get extra rest.