WOD

CrossFit 45 North – CrossFit

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Metcon

Metcon (Time)

15-12-9-6-3

Thrusters 95/65

Chest to Bar

Time Cap 8 min

Body Weight Burn

Metcon (AMRAP – Reps)

8 min AMRAP

30 Mountain Climbers

15 Jumping Pullups

5 Push ups

Weightlifting

Clean and Jerk (EMOM – start at WOD weight and build -10 min)

BWB Cardio

EMOM 10 min

10 burpees