CrossFit North Head – CrossFit

Metcon (Time)

Skill:

4 rounds

10-15x Kipping HSPU

20x Cal Ski Erg/Assault Bike/Rower/400m run

Metcon (6 Rounds for reps)

Rx.

1:30mins on 1 min for 6 rounds

7x Power clean and jerk 60/40kg

7x C2B Pull Up

V1.

1:30mins on 1 min for 6 rounds

7x Power clean and jerk 50/35kg

7x Pull Up

V2.

1:30mins on 1 min for 6 rounds

7x Power clean and jerk 40/30kg

7x Band or Jumping Pull Up

Metcon (Time)

Boot Camp:

4 rounds

10-15x Kipping HSPU *scale to bench if needed

20x Cal Ski Erg/Assault Bike/Rower/400m run

1:30mins on 1 min for 6 rounds

10x Ring Row

10x Push Up

10x Ab mat sit up