1
Jan

CrossFit North Reston – CrossFit

Weightlifting

Back Squat (3 x 5)

Post your results of your 3rd set.

1st Set: 1 x 5 @65%

2nd Set: 1 x 5 @75%

3rd Set: 1 x MAX @85%

Most of you have a solid 3 rep previous best that you should base your %’s off of. If you are using a true 1rm you should drop all the %’s by 5-10%.

Metcon

Metcon (AMRAP – Reps)

1:30 Work / 1:30 Rest x 5 Rounds

6 Hang Power Snatch 75/55

6 Thrusters 75/55

AMAP Burpee Box Jump Over
Post LOWEST round of burpee box jump overs

RX+

95/65 ( I think alot of you can handle this weight, start the new year with a bang and attack this one RX+!)

Anticipating scores to be in the 5-10 reps per round range.

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