CrossFit North Reston – CrossFit
Weightlifting
Push Press (3 x 5 @75%)
Record weight used
Complete each working set every :90 seconds for 3 sets.
Metcon (Weight)
Superset
3 sets NFT
RDL x 10
Weighted Situps x 15 (feet anchored)
Record weight of RDL
Metcon (Time)
3 Rounds
20/16 Cal Row
15 Wall Balls
10 Burpee to Target*
Post Total time
* Target will be a pull-up bar – goal is about 6 inches from your fingertips with your arms fully extended. You must jump (and actually leave the ground) in order to touch the pull-up bar with TWO hands