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.