CrossFit North Head – CrossFit

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Metcon (AMRAP – Reps)

A.

Rx.

EMOM 10 mins

2x Muscle Up

4x Push Up

8x Air Squat

V1.

EMOM 10 mins

4x C2B Pull Up

4x Push Up

8x Air Squat

V2.

EMOM 10 mins

4x Pull Up

4x Push Up

8x Air Squat

Metcon (Time)

B.

Rx.

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans 40/30kg

30 Toes to Bar

30 S2OH 40/30kg

into

100 cal Assault Bike

into

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans 50/35kg

30 Toes to Bar

30 S2OH 50/35kg

Into

100 cal Assault Bike

Into

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans 60/40kg

30 Toes to Bar

30 S2OH 60/40kg

V1.

30/20kg

40/30kg

50/35kg

T2Rings

V2.

20/15kg

30/20kg

40/30kg

Hanging Double Leg Raise