05 June 2019

CrossFit North Reston – CrossFit


Metcon (4 Rounds for reps)

4 Sets NFT

Strict Pullups x 5-10

Heavy KB RDL x 10

*Single KB
Record reps completed each round for pull-ups, this should be unbroken, so scale accordingly to make it into that range. Also you may weight these as well.

The RDL is simply just a warm up for the metcon. Slow and controlled and hold the stretch @ the bottom.


Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Record total time

Scale your DL weight accordingly. You should be able to hit this in 1-2 sets every round. Also not sure why CF uses a 20″ box for everyone…. I guess the guys lucked out on this one.

Categories: WOD

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