WOD

CrossFit 45 North – CrossFit

Metcon (AMRAP – Reps)

45 min As Many Points as Possible

Team member 1: will be completing an 800m run/row

Team member 2: will be completing an AMRAP of any of the barbell movements

Team member 3: will be completing any of the gymnastics movements

**Once team member 1 returns from the 800m run/row, the team will rotate responsibilities**

POINTS:

800m run/row: 25pts

Gymnastics Movements:

20 sit ups = 2pts

1 rope climb = 5pts

8 pull ups = 5pts

15 push ups= 5pts

20 kb swings (53/35) = 10pts

30 air squats = 10pts

Barbell movements (96/65):

Ground to overhead = 3 points (snatch, clean and jerk)

Ground to shoulder = 2 points (power clean, SDLHP)

Ground to hips = 1 point (deadlift or sumo deadlift)

Thrusters = 3 points