CrossFit North Head – CrossFit

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Metcon (Weight)

Strength

Alternating 12min EMOM

Odd – 8 CG Bench Press

Even – 8 Upright Row

Metcon (AMRAP – Reps)

Rx.

EMOM 0-5 mins

15 sec Assault Bike

EMOM 6-10 mins

3-5x Muscle Up

EMOM 11-15 mins

30 sec Ski

EMOM 16-20 mins

3x Burpee + Pull Up + T2B

*1 rep= 1x Burpee, 1x Pull up, 1x T2B

V1.

EMOM 0-5 mins

15 sec Assault Bike

EMOM 6-10 mins

5-8x C2B Pull Up

EMOM 11-15 mins

30 sec Ski/Row

EMOM 16-20 mins

3x Burpee + Pull Up + Double Leg Raise

*1 rep= 1x Burpee, 1x Pull up, 1x DLR

V2.

EMOM 0-5 mins

15 sec Assault Bike

EMOM 6-10 mins

10x Pull Up

EMOM 11-15 mins

30 sec Ski/Row

EMOM 16-20 mins

3x Burpee + Jumping Pull Up + Hanging Knee Tuck

*1 rep= 1x Burpee, 1x Pull up, 1x T2B