CrossFit North Head – CrossFit

Weighted wide grip strict pull up (5×3 @75% if weighted)

Pendlay Row (2×15)

Metcon (Time)

Rx. *15min cap

100 Back Squats @ BW

*Every time you re rack the bar take 10 reps off your current total

V1. 80% BW Squat

V2. 60% BW Squat

Metcon (No Measure)

CF LITE

ALTERNATING EMOTM 12 MINS

3x Negative Pull Up

*jump up and lower down as slow as possible

12x Banded Pendlay Row

Met Con

100 Back Squats @ BW

*Every time you re rack the bar run 400m