CrossFit North Head – CrossFit

Metcon (No Measure)

Cardio met con

EMOTM 10mins.

Run 100m + 3 Burpees

*set up markers at 0-20m-30m

Record times for each round.

*scale run to make sure you get at least 10 seconds rest each round

Metcon (Time)

Rx.

5 rounds *25min cap

2x Rope Climbs

15x Bench Press 80/50kg

15x Ring Dips

30x Ab Mat Sit Ups

V1.

5 rounds *25min cap

2x Rope Climbs

15x Bench Press 60/40kg

15x Ring Dips- band scale

30x Ab Mat Sit Ups

V2.

5 rounds *25min cap

2x Rope Climbs

15x Bench Press 50/30kg

15x Bench Dips

30x Ab Mat Sit Ups