CrossFit North Reston – CrossFit
Metcon
Metcon (Time)
For Time
2 Rounds
10 Toes to Bar
12/10 Cal Row
5 Strict Pullups
200′ Farmers Carry (1.5/1)
2 Rounds
10 Toes to Bar
12/10 Cal Row
5 Strict Pullups
200′ Farmers Carry (1.5/1)
2 Rounds
10 Toes to Bar
12/10 Cal Row
5 Strict Pullups
200′ Farmers Carry (1.5/1)
Record total time
RX+
2/1.5 KBs for Carry
3 Muscle ups (sub for strict Pullups)
Metcon (No Measure)
Accessory Ab Work (Optional)
3-4 Sets
Long Plank Hold x :30-1:00
Anti Rotation Hold x :30/Side
Supermans x 10 (w/pause)
For the long plank, get your hands/forearms as far away from your feet as possible