CrossFit North Head – CrossFit

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Metcon (No Measure)

Strength

3 set Giant Set

B1. Ring Row Hold x40 seconds

B2. Parallel bar dip @31×0 x4 *weighted if easy

B3. Plank Waves 3×30 seconds

https://youtu.be/JRCQHYQt7Ik

B4. Chin Over the bar chin up hold x max effort

Metcon (Time)

Rx.

27-21-15-9 for time

S2OH 60/40kg

Pull Ups

V1.

27-21-15-9 for time

S2OH 50/30kg

Pull Ups

V2.

27-21-15-9 for time

S2OH 40/20kg

Ring Rows

Metcon (No Measure)

Midline Finisher

Coaches choice