CrossFit North Head – CrossFit

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Metcon (No Measure)

Lactic Speed.

4 sets each

1:1 with partner

5x Burpees

into

0-5-10-15m Shuttle run

Into

Banded sprint 20m

Metcon (No Measure)

Agility

6 sets *3 each leg for depth jump

3x Seated box jump

Into (after 3rd Box jump)

1x Depth box jump

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
“DT”

Rx.

5 Rounds

12 Deadlift 70/45

9 Hang Power Cleans

6 Push Jerks

V1.

5 Rounds

12 Deadlift 60/35

9 Hang Power Cleans

6 Push Jerks

V2.

5 Rounds

12 Deadlift 50/25

9 Hang Power Cleans

6 Push Jerks