CrossFit North Head – CrossFit

Hang Power Clean (5×2 @70%)

Hang Clean (3×1 @80%)

Metcon (Time)

Met Con (18mins)

Rx.

For Time – 8 MIN CAP

21 Thrusters 40/30

21 Cal Bike/Ski/Row

3 Rope Climbs

15 Thrusters 40/30

15 Cal Bike/Ski/Row

2 Rope Climbs

9 Thrusters 40/30

9 Cal Bike/Ski/Row

1 Rope Climb

REST 2 MIN

For Time – 8 MIN CAP

1 Strict Muscle Up

9 Cal Row/Bike/Ski

9 DB Hang Squat Cleans 20/15s

2 Strict Muscle Ups

15 Cal Row/Bike/Ski

15 DB Hang Squat Cleans 20/15s

3 Strict Muscle Ups

21 Cal Row/Bike/Ski

21 DB Hang Squat Cleans 20/15s

V1.

For Time – 8 MIN CAP

21 Thrusters 40/30

21 Cal Bike/Ski/Row

3 Rope Climb lock down attempts

15 Thrusters 40/30

15 Cal Bike/Ski/Row

2 Rope Climbs lock down attempts

9 Thrusters 40/30

9 Cal Bike/Ski/Row

1 Rope Climb lock down attempts

REST 2 MIN

For Time – 8 MIN CAP

1 Strict Muscle Up transition + Dip out

9 Cal Row/Bike/Ski

9 DB Hang Squat Cleans 15/10s

2 Strict Muscle Ups transition + Dip out

15 Cal Row/Bike/Ski

15 DB Hang Squat Cleans 15/10s

3 Strict Muscle Ups transition + Dip out

21 Cal Row/Bike/Ski

21 DB Hang Squat Cleans 15/10s

V2.

For Time – 8 MIN CAP

21 Thrusters 30/20

21 Cal Bike/Ski/Row

6 Rope Walk Ups

15 Thrusters 30/20

15 Cal Bike/Ski/Row

4 Rope Climbs Walk Ups

9 Thrusters 30/20

9 Cal Bike/Ski/Row

2 Rope Climb Walk Ups

REST 2 MIN

For Time – 8 MIN CAP

1 Strict C2B or Pull Up

9 Cal Row/Bike/Ski

9 DB Hang Squat Cleans 10/6s

2 Strict C2B or Pull Up

15 Cal Row/Bike/Ski

15 DB Hang Squat Cleans 10/6s

3 Strict C2B or Pull Up

21 Cal Row/Bike/Ski

21 DB Hang Squat Cleans 10/6s

Metcon (No Measure)

Boot Camp

10min EMOTM

10x MB Cleans

For Time – 8 MIN CAP

21 Thrusters 20/15

21 Cal Bike/Ski/Row

6 Rope Walk Ups

15 Thrusters 20/15

15 Cal Bike/Ski/Row

4 Rope Climbs Walk Ups

9 Thrusters 20/15

9 Cal Bike/Ski/Row

2 Rope Climb Walk Ups

REST 2 MIN

For Time – 8 MIN CAP

1 Strict Band/Jumping Pull Up

9 Cal Row/Bike/Ski

9 KB Goblet Squat

2 Strict Band/Jumping Pull Up

15 Cal Row/Bike/Ski

15 KB Goblet Squat

3 Strict Band/JumpingPull Up

21 Cal Row/Bike/Ski

21 KB Goblet Squat