CrossFit 45 North – CrossFit
Warm-up
Midline (No Measure)
Accumulate 2 min in L sit hold
Metcon
Metcon (Time)
Row 1200 meters
10 Bar MU (scale with 50 Hollow Rocks)
30 American KB Swings 53/35
40 Hang Power Cleans 115/75
50 Pullups
RX+
Row 1200 meters
20 Bar MU
30 American KB Swings 53/35
40 Hang Power Cleans 125/85
50 Pullups
Cash out (not included in time):
3 sets x 10 reps hip extensions with 35lb plate
Post wod Mobility
Cobra
Forearms