CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
6:00 Steady Work
12 Wall Balls
8/5 Pushups
6/4 Strict Pullups
Weightlifting
Deadlift (8 x 3 @70%)
Record weight used
Superset w/
:30 Plank between each set
Keep each decent as slow and controlled as possible. Weight should lightly touch the floor on each rep.
Metcon
Metcon (Time)
3 Rounds for Time
6 Power Clean and Jerk (95/65)
50 Double Unders
6 Power Clean and Jerk
15 Pullups
Post total time
RX+
115/75
Pullups x 30 (rd1)
Chest to Bar x 20 (rd2)
Muscle ups x 10 (rd3)