01 August 2019

CrossFit North Reston – CrossFit

Weightlifting

Front Squat (1 x 1 See Description)

Record heaviest weight lifted

1 x 4-6@70%

1 x 3-5 @80%

1 x 1-3 @90%

Set New Record

Metcon (Time)

21-15-9

Row

Overhead Squat (95/65)

Pullup
Post total time

A coulple things to consider, both squat pattern and pullups should be completed each round in no more then 3 sets so please scale accordingly. For example, you may drop pullups to 15-12-9 or 12-9-6 to decrease volume if 45 total will be too much.

Categories: WOD

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