CrossFit 45 North – CrossFit
Weightlifting
A1: Bench Press (5 sets x 2 at 90%)
A2: Bent Over Row (5 sets x 8 reps per arm)
Metcon
Metcon (AMRAP – Reps)
Min 0 to 5:
AMRAP
10/8 Calories Row
25 Double Unders
Min 5 to 10
AMRAP
10/7 Ring Dips
50 Double Unders
Min 10 to 15
Max Calorie Row
Total Reps
RX+
Min 0 to 5:
AMRAP
15/12 Calories Row
25 Double Unders
Min 5 to 10
AMRAP
5/3 MU
50 Double Unders
Min 10 to 15
Max Calorie Row
Post wod Mobility
cobra
calves against the wall