CrossFit North Head – CrossFit

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Front Squat (5×3 *this shoulder be a 3RM weight)

Metcon (Time)

Rx.

For total time

“Karen”

150x Wall Ball

Into

“Jackie”

1km Row

50x Thrusters 20/15kg

30x Pull Up

V1.

For total time

“Karen”

150x Wall Ball

Into

“Jackie”

1km Row

50x Thrusters 15/10kg

30x Pull Up band scale or Ring row