CrossFit North Head – CrossFit

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Banded DB Bench Press (5×5)

Band under your back, in each hand with DB

*Scale to DB Bench no band

Metcon (Weight)

3 set tri set

Strict Press x8

Wide grip strict pull ups x6

DB/KB Shrugs x8

Metcon (AMRAP – Rounds and Reps)

Rx.

10 min AMRAP

20x KB Swings 32/24kg

10x Lateral Burpees over the KB

10x SA KB Clean and Jerk *each arm

10x Lateral Burpees over the KB

V1.

KB 24/16kg

V2.

KB 20/12kg

V3.

16/8kg