CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Slow Tempo PVC Dislocates
5 Strict DB Press (Right Arm)
5 Strict DB Press (Left Arm)
10 Lateral Hops over DB
Weightlifting
Push Press (4 x 8 Building)
Record heaviest set
Perform a set every :90 for 4 sets. Make sure to keep these a PUSH press
Metcon
Metcon (4 Rounds for time)
Every 3:00 x 4 Rounds
40 Double Unders
15 Wall Balls (20/14)
40 Double Unders
Record time for each round
* In order to click rx button you must go unbroken on wall balls each round.
RX+
20 unbroken wall balls