WOD

CrossFit 45 North – CrossFit

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Death March (3×20 steps. Use as part of warm up. )

one dumbbell for each hand

Week1: Front Squat (5×5)

Aim for 50-60% of 1RM. This will be a 5 week cycle, so keep that in mind.

Metcon (Calories)

45 North Endurance!

2 RDS Total; you pick your machine, or you may run outside and track Calories on your watch.

1:30 Max Effort

3:00 Easy

1:15 Max Effort

2:30 Easy

1:00 Max Effort

2:00 Easy

:30 Max Effort

1:00 Easy

**Rest 4 Minutes then repeat. **