WOD

CrossFit 45 North – CrossFit

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KB Arm Bars (No Measure)

3 RDS of 10 Per arm

Down side up KB Press (3×10/arm)

Alternate between these and the KB arm bars.

DxKB Baseline (Time)

3 RFT

5 DxKB Clean

3 DxKB Press

5 DxKB Russian Swing

200m Farmer Carry

**The clean is performed without a squat, and from the hang position.**
Your coach will help you determine what weight to use. This will be one of our basline test wods, so please also note your KB weight in the comments for future referance for yourself.

Metcon (Time)

45 north at home:

4 RDS For Time:

25 Sit ups

25 Lunges

50 Air squats

200m Farmer carry odd object