05 January 2022

CrossFit North Reston – CrossFit


Back Rack Lunge (4 x 8/Leg)

Record weight used

Last week we hit sets of 6/leg. You should all refer back and try to hit the same exact weights for sets of 8 today.

Superset w/

Supinated Grip Pull Aparts x 10 (:03 Eccentric)


Metcon (2 Rounds for reps)


Min 1) Row x 1:00 (Max Cal)

Min 2) Rest

Min 3) Bench Press x ME (@80%)

Min 4) Rest
Round 1 score is total Cals on rower

Round 2 score is total Reps on Bench press

(Also post bench weight in notes)

Bench press must be an unbroken set

Categories: WOD

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