CrossFit North Head – CrossFit

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
Rx.

WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:

55x deadlifts 100/70kg

55x wall-ball shots

55x calorie row

55x handstand push-ups

V1.

Complete as many rounds and reps as possible in 13 minutes of:

55x deadlifts 80/55kg

55x wall-ball shots

55x calorie row

55x handstand push-ups *plate scale

V2.

Complete as many rounds and reps as possible in 13 minutes of:

55x deadlifts 60/40kg

55x wall-ball shots

55x calorie row

55x handstand push-ups *bench scale

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Rx.

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 35/25kg

3 bar muscle-ups

V1.

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 25/15kg

3 jumping bar muscle-ups

V2.

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 20/10kg

3 pull-ups

Metcon (Time)

Boot Camp.

For Time:

5 rounds

25x Wall Balls

25x Push Ups

then

4 rounds

250m run/row

15x Hspu *scale as needed plate, bench

15x Jumping pull ups