5
Apr

CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

8 Pullups

10 HR Pushups

12 Goblet Squats (w/Db)
Post Rounds + Reps

***3:00 Rest b/t AMRAPS***

Yes we are doing pushups on back to back days.

RX

Males – 35/40lb

Females – 25/30lb

RX+

Males – 50lb

Females – 35lb

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

8 Burpees

10 DB Snatch (5/Arm)

12 Alt Reverse Lunges (6/Leg)
Post Rounds + Reps

For the reverse lunges hold the dumbel on yoir chest like you would a goblet squat.

RX

Males – 35/40lb

Females – 25/30lb

RX+

Males – 50lb

Females – 35lb

Accessory Work

Warm-up (No Measure)

Finisher – NFT

50 Weighted Situps
You are not on the clock here. For most I would recommend anchoring your feet under a bench or a set of dbs. Take it very slow and really challenge your abdominals. This does NOT need to be unbroken. Take short rests as needed.

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