CrossFit North Head – CrossFit

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Metcon (Weight)

Strength.

3 sets

10x DB RNT Reverse Lunge *each leg

https://youtu.be/IAK6wqGxoss

10x Lateral Squats *each side

10x Dead Ball Squats

Metcon (AMRAP – Rounds and Reps)

Rx+.

20min AMRAP

3 Rope Climbs 15ft

6 Power Cleans 100/60

9 Burpee Box Jumps 24/20″

400m Run

Rx.

20min AMRAP

3 Rope Climbs 15ft

6 Power Cleans 80/50

9 Burpee Box Jumps 24/20″

400m Run

V1.

20min AMRAP

1 Rope Climbs 15ft

6 Power Cleans 60/40

9 Burpee Box Jumps 20″

400m Run

V2.

20min AMRAP

1 Rope Climbs 15ft *attempt

6 Power Cleans 50/30

9 Burpee Box Jumps 20″

400m Run