WOD

CrossFit 45 North – CrossFit

Shoulder Press (4 sets x 3 reps @ 82%; 5th set max reps @ 82%)

Metcon (Time)

10 minute time cap

3RFT

15 Med ball cleans (30/20)

15 single arm KB floor press (1.5/1)

15 single arm KB floor press (opposite arm)

15 Russian twists with KB

15 KB SDLHP (does not have to touch the floor)

RX+ Guys:

25 med ball cleans (30)

15 single arm KB floor press (1.5)

15 single arm KB floor press

15 Russian twists

25 KB SDLHP (does not have to touch the floor)

RX+ Gals:

15 med ball cleans (30)

15 single arm KB floor press (1)

15 single arm KB floor press

15 Russian twists

25 KB SDLHP (does not have to touch the floor)

Mob:

Purse stretch

Doorway stretch