CrossFit North Head – CrossFit

Snatch Grip Deadlift *3 sec negative (3×3)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
then rest 5 minutes

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (No Measure)

Rx.

“Helen”

3 rounds for time

400m run

21x kbs 24/16kg

12x pull up

rest 5 mins

“Diane”

21-15-9 for time

deadlift 100/70kg

hspu

V1.

“Helen”

3 rounds for time

400m run

21x kbs 20/12kg

12x pull up- band

rest 5 mins

“Diane”

21-15-9 for time

deadlift 80/55kg

hspu- plate scale

V2.

“Helen”

3 rounds for time

400m run

21x kbs 10/8kg

12x pull up- band or jumping

rest 5 mins

“Diane”

21-15-9 for time

deadlift 60/40kg

hspu- bench scale