CrossFit North Head – CrossFit

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Metcon (No Measure)

Rx.

Interval Met Con

one set every 4 minutes for 5 rounds.

*work with a partner, one one working at a time.

12 cal Row/Ski/Bike

4 Ring muscle ups

3 wall walks

V1.

Interval Met Con

one set every 4 minutes for 5 rounds.

*work with a partner, one one working at a time.

10 cal Row/Ski/Bike

6 C2B Pull ups

3 wall walks

V2.

Interval Met Con

one set every 4 minutes for 5 rounds.

*work with a partner, one one working at a time.

8 cal Row/Ski/Bike

6 Pull ups

2 wall walks

Metcon (Time)

Rx.

5 Rounds – RD:RD w/ Partner

10m DB FR Lunge 22.5/15s

15 C2B Pull Ups

10m DB FR Lunge

V1.

5 Rounds – RD:RD w/ Partner

10m DB FR Lunge 17.5/12.5s

15 Pull Ups

10m DB FR Lunge

V2.

5 Rounds – RD:RD w/ Partner

10m DB FR Lunge 15/10s

15 Ring Row

10m DB FR Lunge