CrossFit North Head – CrossFit

High-Hang Clean (3×2)

Power Clean (try to hit 5 singles at 90% or above)

Clean Pull (3×2)

T.U.P. (Time)

15-12-9-6-3

Power Cleans, 135#

Pull-ups

Front Squats, 135#

Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
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Rx.

T.U.P

15,12,9,6,3 reps for time of:

Power cleans 60/40kg

Pull-ups

Front squats 60/40kg

Pull-ups

V1.

T.U.P

15,12,9,6,3 reps for time of:

Power cleans 50/35kg

Pull-ups *band scale

Front squats 50/35kg

Pull-ups *band scale

V2.

T.U.P

15,12,9,6,3 reps for time of:

Power cleans 40/30kg

Jumping Pull Up

Front squats 40/30kg

Jumping Pull Up

Metcon (No Measure)

REST 5mins

Metcon (Time)

Rx.

15-12-9 reps for time of:

Toes-to-bars

Wall-ball shots

Thrusters 35/25kg

V1.

15-12-9 reps for time of:

Toes-to-rings

Wall-ball shots

Thrusters 25/15kg

V2.

15-12-9 reps for time of:

Hanging Double Leg Raises

Wall-ball shots

Thrusters 20/10kg

Metcon (Time)

BOOTCAMP.

15,12,9,6,3 reps for time of:

Slam Balls

Jumping Pull Up

Squat with slam balls

Jumping Pull Up

REST 5mins

15-12-9 reps for time of:

Hanging Double Leg Raises

Wall-ball shots

Thrusters 20/10kg