CrossFit North Reston – CrossFit


Front Squat (1 x 5)

Build to a 5-Rep

Fight to hold a strong front rack position. Think of a front squat as just as much midsection and upper back work as it is lower body


Metcon (Weight)

Every 3:00 – 4 rounds

Front Squat x 5 (80% part A)

DB Row x 10/Arm
Record WEIGHT used for front squat and DB weight in the notes

Metcon (Calories)

EMOM 12 (4 Rounds)

Min 1) Bike x :45

Min 2) Thruster x 10 (95/65)

Min 3) Situp x 15
Post TOTAL calories on bike

RX+ 115/75

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