22 August 2019

CrossFit North Reston – CrossFit


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**


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.

Categories: WOD

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