CrossFit North Head – CrossFit

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Metcon (Weight)

A1. Alternating DB Bench @3×11 1×12, 1×10, 2×8 reps

*start arms locked out alternating at the top.

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

A2. Supinated Barbell Bent Over Row @201x 4×6 reps

Metcon (Time)

Rx+

12min CAP

5 Legless Rope Climbs 15ft

10 Strict HSPU

10 Strict Muscle Ups

10 Strict HSPU

15 Strict C2B Pull Ups

10 Strict HSPU

20 Strict Pull Ups

10 Strict HSPU

Max Cal Row/Ski/Bike in time remaining

Rx

12min CAP

3 Legless Rope Climbs 15ft

10 Strict HSPU

5 Strict Muscle Ups

10 Strict HSPU

10 Strict C2B Pull Ups

10 Strict HSPU

15 Strict Pull Ups

10 Strict HSPU

Max Cal Row/Ski/Bike in time remaining

V1

12min CAP

5 Rope Climbs 15ft

10 HSPU

10 Jumping Muscle Ups or 10x Strict C2B Pull up

10 HSPU

15 C2B Pull Ups *band scale

10 HSPU

20 Pull Ups *band scale

10 HSPU

Max Cal Row/Ski/Bike in time remaining

V2

12min CAP

5 Rope Climb Lock down attempts

10 Box Scale HSPU

10 Pull Ups *band scale

10 Box scale HSPU

15 C2B Pull Ups *band scale

10 Box Scale HSPU

20 Pull Ups *band scale

10 Box Scale HSPU

Max Cal Row/Ski/Bike in time remaining