CrossFit North Head – CrossFit

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Metcon (Weight)

Strength.

3 sets

8x DB RNT Reverse Lunge *each leg

https://youtu.be/IAK6wqGxoss

8x Lateral Squats *each side

Metcon (Time)

Rx.

For total time

“Diane”

21-15-9

Deadlift 100/70kg

HSPU

Into

“Helen”

3 rounds

400m Run

21x KBS 24/16kg

12x Pull Up

V1.

For total time

“Diane”

21-15-9

Deadlift 80/55kg

HSPU

Into

“Helen”

3 rounds

400m Run

21x KBS 20/12kg

12x Pull Up

V2.

For total time

“Diane”

21-15-9

Deadlift 60/40kg

HSPU *bench scale

Into

“Helen”

3 rounds

400m Run

21x KBS 16/10kg

12x Jumping Pull Up/Ring Row