CrossFit North Head – CrossFit

View Public Whiteboard

Metcon (Weight)

Strength.

3 set superset

8x Single Arm KB Press other arm hold KB by your side *each arm

20 second Bottom Ring Dip Hold

10x Ring Dips

20 sec Ring Support Hold

Metcon (Time)

“Running Heavy DT”

5 rounds for time

400m run

12x Deadlift 90/65kg

9x Hang Power Clean

6x Jerk

Rx+ 90/65kg

Rx. 80/55kg

V1. 60/40kg

V2. 50/35kg