CrossFit 45 North – CrossFit
Metcon
Metcon (Time)
4 Rounds for Time
1 Min Deadlift hold 315/185
150 Foot Farmer Carry 1/5/1 pood each arm
30 Alternating single arm Russian KB swing
15 Beach Ball Boats
Time Cap 15 Min
Weightlifting
Deadlift (10-8-6-4-2 building; every 2 minutes)
Post wod Mobility
psoas against the rig
figure 4
forearms on floor