CrossFit North Head – CrossFit

Metcon (Weight)



Banded Box Squat @50-60%

*one set every 45 seconds

*use thin light band, focus on technique and speed.

*only use band if you have good form and are experienced in Box Squat.


Box Squat

Metcon (No Measure)

Accessory Work

3 rounds not for time

10x Lateral Bound

10x 1+1/4 Air Squat into Box Jump

Metcon (Calories)

Air Dyne/Ski/Row

5×30 sec max effort

Rest 2min between efforts

*this needs to be ALL OUT MAX EFFORT