WOD

CrossFit 45 North – CrossFit

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Metcon

Metcon (Time)

2 Rounds

10 Power Snatch 115/75

12 Bar Facing Burpes

2 Rounds

10 Power Snatch 95/55

12 Bar Facing Burpees

Time Cap: 9 minutes

RX+

135/95

115/75

Body Weight Burn

Metcon (Time)

4 Rounds

10 Alternating Dumbbell Snatch 35/20

12 Burpees to a plate

Time Cap: 9 minutes

Weightlifting

Snatch ( 8 sets x 2 reps (not linked) @80%)

20 minutes to complete

BWB Cardio

20 min to complete: 8 sets of 1 minute max distance