CrossFit North Reston – CrossFit
Weightlifting
Back Squat (1 x 5, 1 x 3, 2 x 2)
Record heaviest 2-Rep
Recomended Sets
5 @80%
3 @85%
2 @90%
2 @95%
2@100%+
Looking for everyone to work up to a heavy 2-Rep today. You do not need to follow set/reps above, but please take time hitting adequate build up sets.
Metcon
Metcon (Weight)
3 Rounds
Min 0-2: 8 Reverse Lunges + 10 Front Squats (Use 2 DB/KB in front rack)
Min 2-4: 30/24 Cal Row
Min 4-6: 15-20 Hanging Knee Raises (weighted if possible)/8-10 Strict Toes to Bar
Record sum of DB/KB weight used for lunges and squats
Just to clarify, the first 2 min block you will alternate reverse lunge for 4 on each leg straight into 10 squats.