CrossFit North Reston – CrossFit

Skill Work

Metcon (No Measure)

Muscle Up Progressional Work (15-20 Min)

– RX+: Building Capacity/Accumulating Volume

– RX: Muscle Up Transition Practice

– Scale: Strict Pullups + Dips


Deadlift (1 x 6 (TnG))

Build to a 6 Rep .

This is an opportunity to hit some heavier lifts, but don’t let form suffer. you will be using a percentage of this to finish up class today. Please make sure you are basing it off a weight that felt and looked good.


Metcon (Weight)

Every 2:00 – 5 Rounds

6 Deadlifts (70-75%)

30 Double Unders

6 Bar Facing Burpees
This is just a creative way to get some back down sets in. Focus on the deadlifts each round. Dont read too much into how fast/slow you go through each round. I would like to see about :30-:45 rest on the end of each block.

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