WOD

CrossFit 45 North – CrossFit

Metcon (Time)

Buy In: 3 mins of max burpees to target.

Then:

40-30-20-10 KBS (55/35)

4-3-2-1 Bar MU

Scaled sub reverse row sit backs

Cash out: 30 Dips/Ring dips

Mob:

Forearms on floor

Lacrosse ball in hip w/kb on top