CrossFit North Reston – CrossFit


Back Squat (1 x 6, 4 x 6)

Record HEAVY 6-Rep

Complete back down sets @ 80-85% and should be done as close to every 2:00 as possible. Larger classes might need a bit more, but just keep an eye on the clock and keep it as close as possible.


Metcon (3 Rounds for reps)

Every 5:00 – 3 Rounds

Prowler x 32 yard (215/165)

2-3 Rounds of Cindy:

5 Pullups

10 Pushups

15 Air Squats
Record TOTAL REPS of Cindy for each 5:00 block


W/ Weight Vest

This will be one of our last days of Murph prep work. Just looking for steady work here with hopefully a little rest on the end of each round. WATCH YOUR HANDS, no time for tears at this point. It’s only 3 pushes of the prowler so feel free to jack that up a little bit or try the low handles.

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