CrossFit North Head – CrossFit

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Rx.

1 minute per station for max rep score

Three rounds of:

Wall-ball

Sumo deadlift high-pull 35/25kg

Box Jump, 20″ box

Push-press 35/25kg

Row (Calories)

Rest

V1.

1 minute per station for max rep score

Three rounds of:

Wall-ball

Sumo deadlift high-pull 25/15kg

Box Jump, 20″ box

Push-press 25/15kg

Row (Calories)

Rest

Metcon (Weight)

Midline.

3×30 Russian Twist with KB or MB