CrossFit North Head – CrossFit

Metcon (Weight)

Every 2 mins for 5 rounds

6x front Squats 60% max *use racks

30x double unders

Metcon (AMRAP – Rounds and Reps)

Rx.

Complete as many rounds and reps as possible in 12 minutes of:

25-ft. single arm DB overhead walking lunge 22.5/15kg

8x box jump 24”

25-ft. single arm DB overhead walking lunge 22.5/15kg

8x chest-to-bar pull-ups

V1.

Complete as many rounds and reps as possible in 12 minutes of:

25-ft. single arm DB overhead walking lunge 17.5/10kg

8x box jump 24”

25-ft. single arm DB overhead walking lunge 17.5/10kg

8x pull-ups

V2.

Complete as many rounds and reps as possible in 12 minutes of:

25-ft. single arm DB overhead walking lunge 12.5/8kg

8x box jump 20”

25-ft. single arm DB overhead walking lunge 12.5/8kg

8x band scale pull-ups

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Metcon (Time)

Boot Camp.

With 1 bumper plate.

20-15-10-5

Ground to overhead

Burpees onto the plate

Then

5-10-15-20

OH Lunges

Weighted sit ups