CrossFit North Reston – CrossFit
Weightlifting
Metcon (Weight)
Front Squat / Back Squat Cycle
3 Sets @70% FS
5 Front Squats
+
7 Back Squats
Record weight used
Metcon (3 Rounds for reps)
Every 5:00 x 3 Rounds
Prowler x 32yds (215/165)
UB Strict Pullups x 15 *
Weighted Situps x 25 (feet anchored)
Record number of unbroken strict Pullups you are able to hit for each round.
**When you reach failure, immdeitedly hop down and complete the remaining reps with ring rows**
RX+
Chest to Bar
GHD x 15 (controlled)
You may scale to a band but must come to a complete pause @ the bottom of each rep.