CrossFit North Head – CrossFit

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Metcon (Weight)

A1. Flat Bench Press @3×11 2×8, 2×6, 1×4 reps

Tempo is from the top of the press, 3 sec down, x at bottom, 1 sec up, 1 sec at top

A2. DB Bent Over Row @2020 2×8, 2×6, 1×4

Tempo is from the bottom of the row, 2 sec at bottom, 0 up, 2 sec at top, 0 sec down

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rx.

“Helen”

3 rounds for time

400m Run

21x KBS 24/16kg

12x Pull Up

V1.

3 rounds for time

400m Run

21x KBS 20/12kg

12x Pull Up

V2.

3 rounds for time

400m Run

21x KBS 16/10kg

12x Pull Up

Metcon (AMRAP – Reps)

Finisher

EMOM 5 mins

Max Burpees in 40 seconds