11
Jun


CrossFit North Reston – CrossFit

Metcon (Time)

Today, we will be doing a version of this workout:

2017 Regional Event #1

For time, wearing a weight vest:

1,200-m run

Then, 12 rounds of:

4 strict handstand push-ups

8 chest-to-bar pull-ups

12 squats

*At Regionals, there was a 25-minute time cap, and athletes wore a 20/14lb weight vest
CrossFit North Reston’s Version –

*All levels have a 30-minute time cap.*

RX:

1200m Run

Then, 12 rounds of:

2 HSPU, kipping OK (head and hands to ground or head to ONE AbMat w/ hands on 35lb plates)

4 CTB pull-ups (no bands)

12 Squats

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If you need to scale down, there are two options –

INTERMEDIATE:

1000m Run

Then, 12 rounds of:

4 Shoulder Press, 65/45 (no racks)

8 Pull-ups (no bands)

12 Squats

SCALED:

800m Run

Then, 10 rounds of:

4 Shoulder Press, 55/35 (no racks)

8 Ring Rows

12 Squats

——————————————————————

A “level up” option (only for athletes who have all the prerequisite skills AND can finish in the time allotted) –

RX+:

1200m Run

Then, 12 rounds of:

4 HSPU, kipping OK (head and hands to ground or head to ONE AbMat w/ hands on 35lb plates)

8 CTB pull-ups (no bands)

12 Squats

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