CrossFit North Head – CrossFit

Christmas Party Today @11am Little Manly Beach.
We will have Drinks
BYO food

Hip Snatch + Hang Snatch (Every 2 minutes for 16 minutes)

Hip Clean + Jerk (Heavy Single )

Metcon (Time)

Rx.

10min Amrap

20x back squat 80/55kg *clean the bar

10x muscle up

then

12-9-6

power cleans 80/55kg

burpee over the bar

then

5 rounds for time

10x deadlift 80/55kg

20x wall balls

V1.

10min Amrap

20x back squat 60/40kg *clean the bar

10x jumping muscle up

then

12-9-6

power cleans 60/40kg

burpee over the bar

then

5 rounds for time

10x deadlift 60/40kg

20x wall balls

V2.

10min Amrap

20x back squat 40/30kg *clean the bar

10x pull up

then

12-9-6

power cleans 40/30kg

burpee over the bar

then

5 rounds for time

10x deadlift 40/30kg

20x wall balls