CrossFit North Head – CrossFit

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Banded Bench Press (55% 10×3 *every 45 seconds)

Banded Bench Press @65% *light bands

*bands only for experienced athletes

Metcon (Weight)

3 set super set

Alternating SA Incline DB Bench x12 *6 each arm

Wide grip strict pull ups x6

Parallel Bar Dips x6

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Rx.

5 rounds

3 min AMRAP

3 Power Cleans 60/40kg

6 Push-Ups

9 Air Squats

Then Rest 1 minute

V1. 50/35kg

V2. 40/30kg