03 April 2019

CrossFit North Reston – CrossFit


Metcon (Time)

On Running Clock

Murph Prep #1


8 x 200m Run (1:00 Rest b/t)
Record total work time (subtract 7:00 from time at the end of 8th Run)

Metcon (Time)

Continuning running clock

Murph Prep #2


10 Rounds of Cindy for time

(5 pullups, 10 pushups, 15 Air Squats)
Pull Up Modifications:

-Ring Row

-Banded Pull Up

-Pull up to barbell on rig (feet assist)

-Pull Up

Push Up Modifications:

(chest must hit surface hands are on, no knee push ups)

-Push up on box

-Push up on black mats

-Push up

Categories: WOD

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