WOD

CrossFit 45 North – CrossFit

Bear in a boat (Time)

For Time:

250m Row

1 Bear Complex (135/95)

500m Row

2 Bear Complex (125/85)

1000m Row

3 Bear Complex (115/75)

500m Row

4 Bear Complex (95/65)

250m Row

Time cap 20 Minutes
At Home folks, use DB’s if no barbell available.

Frog stretch (No Measure)

Spend at least 1:00 in frog position. Drive butt down towards heels, then back up.

500m Row (Time)

Max Effort 500m Row
As part of general warm up.