CrossFit North Head – CrossFit

Front Squat (3×5)

Metcon (No Measure)

Rx.

One round every 3 mins for 5 rounds

30x double unders

6x Push Jerk 80/55kg

7x Front Squat 80/55kg

9x KBS 32/24kg

V1.

One round every 3 mins for 5 rounds

20x double unders

6x Push Jerk 60/40kg

7x Front Squat 60/40kg

9x KBS 24/16kg

V2.

One round every 3 mins for 5 rounds

10x double unders

6x Push Jerk 40/30kg

7x Front Squat 40/30kg

9x KBS 20/12kg

Metcon (Time)

Boot Camp:

4 rounds

500m Row

20 cal air dyne

then

5 rounds

30x double unders or 100 singles

10x MB Cleans

15x Burpees

20x Wall Balls