CrossFit North Reston – CrossFit
Weightlifting
Front Squat (1 x 1)
Record heavy single
**PLEASE READ**
This will be reiterated at the beginning of class, but as far as establishing your front squat heavy single, this needs to be as close to a perfect rep as you can execute. We are going to use this number for the following 8 weeks for our percentage work. If you base this off of a poorly executed squat (depth, tipping forward, coming on toes, etc), the percentages will not work at the end of this program.
Metcon
Metcon (Time)
For Time
30 Thrusters
30 Front Squats
30 Shoulder to Overhead
**EMOM 3 Burpees**
Record total time
Light barbell today for most of you. Can’t be afraid to extend sets a bit on this one. It’s smooth sailing once you get through the thrusters. Good luck