CrossFit North Head – CrossFit

Metcon (Calories)

Conditioning met con

Air Dyne/Row/Ski

10sec max calories @70% effort

rest 1:30

30sec effort to double 10 sec effort

rest 1:30

60sec effort to triple 10 sec effort

rest 1:30

90sec effort to quadruple 10 sec effort

Metcon (Weight)

KB superset

3 sets not for time

10x Double KB Russian Swings

5x Double KB Clean and Jerk

5x Double KB OHS

10x T2B

Metcon (AMRAP – Rounds and Reps)

Rx+.

20min AMRAP

7 Bar Muscle Ups

7 Deadlifts 140/95kg

400m Run

Rx.

20min AMRAP

4 Bar Muscle Ups

7 Deadlifts 120/85kg

400m Run

V1.

20min AMRAP

7 C2B Pull Ups

7 Deadlifts 100/70kg

400m Run

V2.

20min AMRAP

9 Pull Ups

7 Deadlifts 80/55kg

400m Run

V3.

20min AMRAP

9 band scale Pull Ups

7 Deadlifts 60/45kg

400m Run