CrossFit 45 North – CrossFit
Metcon (Time)
Teams of 2
3 Rounds each
Partner 1: Row 250m
Partner 2: KB Rack Hold two KBs (53/35)
– 1 Minute Rest
3 Rounds each
Partner 1: 10 Burpee pull-up
Partner 2: 50m Overhead Plate Lunge (55/35)
– 1 Minute Rest
1 Round Together
60 x KB Swings (53/35)
40 x Wall Balls (20/14)
20 x Pull Ups
Teammates switch on and off for the first 2 workouts. Break-up the last workout however you like.
Warm-up (No Measure)
Relay Race (Class split in half)
– 5 cal Assault Bike
– carry one piece of equipment to other end.
– each teammate does this until all equipment is at other end.
THEN…
– First person does 5 burpees.
– Then goes and grabs all equipment to bring back to starting line (do not drop! – you have to go back with all equipment or team takes a penalty)
– Next person in line, 5 burpees and brings all the equipment back.
– Continue until all players have carried the equipment.