CrossFit North Head – CrossFit

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Metcon (No Measure)

Oly Lifting

A. EMOM 6 mins

Hang Power Snatch + Power Snatch @40-50%

B. EMOM 6 mins

Snatch Pull + Hang Snatch High Pull @40-50%

C. EMOM 6 mins

Snatch @40-50%

D. EMOM 6 mins

Power Clean + 2x TNG Push Jerk + 1x Split Jerk @40-50%

E. EMOM 6 mins

Clean + Push Jerk + Split Jerk @40-50%

Metcon (Time)

Partner WOD

Rx.

100 Cal Assault Bike

10 Legless Rope Climbs

50 Cal Assault Bike

10 Legless Rope Climbs

25 Cal Assault Bike

10 Legless Rope Climbs

V1.

100 Cal Assault Bike/Row/Ski/1.6km Run

10 Legless Rope Climbs 10ft

50 Cal Assault Bike/Row/Ski/1.6km Run

10 Legless Rope Climbs 10ft

25 Cal Assault Bike/Row/Ski/1.6km Run

10 Legless Rope Climbs 10ft

V2.

70 Cal Assault Bike/Row/Ski/1km Run

10 Rope Climbs

50 Cal Assault Bike/Row/Ski/1km Run

10 Rope Climbs

25 Cal Assault Bike/Row/Ski/1km Run

10 Rope Climbs