CrossFit North Head – CrossFit

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Metcon (No Measure)

Gymnastic Strength.

Rx.

3 Rounds for time

3x Hip to Bar Pull Up

10m HS Walk

3x Bar Muscle Up

V1.

3 Rounds for time

3x C2B Pull Up

HS Walk into walk progression

3x Jumping or banded Bar Muscle Up

V2.

3 Rounds for time

3x Kipping Pull Up

2x HS Walk around box

3x Jumping Bar Muscle Up

Metcon (Weight)

Rx.

Alternating EMOM 21 mins

Min 1. Shuttle Run

0-5-10-15-20-25

Min 2. 5x S2OH 60/40kgkg + 3x Burpees over the bar

Min 3. 5x C2B Pull Up + 5-10x Ring dips

V1.

Alternating EMOM 21 mins

Min 1. Shuttle Run

0-5-10-15-20-25

Min 2. 5x S2OH 50/35kg + 3x Burpees over the bar

Min 3. 3x C2B Pull Up + 5x Ring dips

V2.

Alternating EMOM 21 mins

Min 1. Shuttle Run

0-5-10-15-20

Min 2. 5x S2OH 40/30kg + 3x Burpees over the bar

Min 3. 5x Pull Up + 5x Bench dips