CrossFit North Head – CrossFit

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Metcon (No Measure)

Strength.

3 set Giant set

A1. Ring Row Hold x45 seconds each set

A2. 6x Weighted parallel bar dip

A3. Ring Plank Hold x60 seconds each set *weighted if easy

A4. 5x Strict Ring Pull Up @31×1 *use a band as needed

Metcon (AMRAP – Reps)

Rx.

10x 1min ON / 1min OFF

10/8 Cal Assault Bike/Ski or 12/10 Cal Row

Max DB Burpee 15s/10s

V1.

10x 1min ON / 1min OFF

10/8 Cal Assault Bike/Ski or 12/10 Cal Row

Max DB Burpee 10s/7s