CrossFit North Reston – CrossFit
Metcon
Metcon (Time)
On Running Clock
Murph Prep #1
0:00-20:00
8 x 200m Run (1:00 Rest b/t)
Record total work time (subtract 7:00 from time at the end of 8th Run)
Metcon (Time)
Continuning running clock
Murph Prep #2
@20:00
10 Rounds of Cindy for time
(5 pullups, 10 pushups, 15 Air Squats)
Pull Up Modifications:
-Ring Row
-Banded Pull Up
-Pull up to barbell on rig (feet assist)
-Pull Up
Push Up Modifications:
(chest must hit surface hands are on, no knee push ups)
-Push up on box
-Push up on black mats
-Push up