CrossFit North Head – CrossFit

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Pause Back Squat (*work up to a heavy single for the day)

Metcon (Weight)

Rx.

10 min EMOM

5x Power Snatch 40/30kg

5x Burpees

V1.

10 min EMOM

5x Power Snatch 30/20kg

5x Burpees

V2.

10 min EMOM

5x Power Snatch 20/15kg

5x Burpees

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rx.

21-15-9 for time

Thrusters 40/30kg

Pull Up

V1.

21-15-9 for time

Thrusters 30/20kg

Pull Up- band scale

V2.

21-15-9 for time

Thrusters 20/15kg

Ring Row