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CrossFit 45 North – CrossFit

A1: Single Leg Deadlift (10 reps 3 sets per leg)

Use Kettlebell in opposite hand, keep unweighted leg straight

Metcon (AMRAP – Reps)

From Min 0 to 4

Row 500 Meters AFAP

Min 4 to 6 rest

Min 6 to 10

8 Rounds Tabata

kb sumo deadlift high pull 55/35

Min 10 to 14

Row 500 Meters AFAP

Min 14 to 16 rest

Min 16 to 20

Tabata KB Thrusters (alternate arms each round) – 55/35

Cash out: 1000 meter row not part of time

Post wod Mobility

cobra

psoas against the rig

banded shoulder stretch