CrossFit North Head – CrossFit

Metcon (Weight)

Running clock work

0-6 mins

Find 3rm Deadlift *with good form, no shit reps!

6-9 mins

Rest

9-12mins

Max Power Clean and Jerk at 50% of what you Deadlift

12-13 mins

Rest

13-15 mins

Max Strict HSPU

*scale HSPU as needed

Metcon (Calories)

Rx+.

5x 2min ON / 1min OFF

10 Deadlift 140/90

10 Bar Facing Burpees

Max Cal Assault Bike/Row/Ski

Rx.

5x 2min ON / 1min OFF

10 Deadlift 125/80

10 Bar Facing Burpees

Max Cal Assault Bike/Row/Ski

V1.

5x 2min ON / 1min OFF

10 Deadlift 100/70

10 Bar Facing Burpees

Max Cal Assault Bike/Row/Ski

V2.

5x 2min ON / 1min OFF

10 Deadlift 80/50

10 Bar Facing Burpees

Max Cal Assault Bike/Row/Ski