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Crossfit Due North – CrossFit

Strength

Pistol Work (15 minutes of work)

Metcon (Weight)

Barbell Complex

3 RDLs

3 Barbell Bent over rows

3 Hang power cleans

3 Front Squats

3 Push press

3 Front Rack Reverse lunges (per leg)

Beginner:

Max Rounds in 7 Minutes

Intermediate:

Max Rounds in 10 minutes

Advanced:

Max Rounds in 15 minutes
All Reps = 1 Round

All work to be done without putting the bar down. Rest as needed, then go for another round. You choose your weight.

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