CrossFit North Head – CrossFit

Metcon (No Measure)

Warm Up.

3 sets

Empty barbell or light weight

5x Snatch Pull

5x Hang Muscle Snatch

5x OHS

5x Snatch

1x Hip Snatch + 1x Hang Snatch + 1x OHS (Every 1:30 x8 sets @75%)

Metcon (Time)

Rx.

For time

21-18-15-12-9-6-3

Strict HSPU

200m Run after each set

V1.

For time

21-18-15-12-9-6-3

Kipping HSPU

200m Run after each set

V2.

For time

21-18-15-12-9-6-3

Box Scale HSPU

200m Run after each set

Metcon (No Measure)

CF Lite

Every 1:30 x8 sets

3x Hang Power Snatch

Met Con

For time

21-18-15-12-9-6-3

Box Scale HSPU

200m Run after each set