CrossFit North Reston – CrossFit
Weightlifting
Back Squat
Record final set
Set 1: x 8 @65%
Set 2: x 6 @70%
Set 3: x 6 @75%
Set 4: x 6 @80%
*If you retested earlier this week and improved, use your new 2-rep numbers today. If you did not retest, refer back to 7/12 and see if you can build from off your performance.
I know we hit some solid wall ball volume for our cardio work, today should not be incredibly demanding on your working sets.
Metcon
Metcon (Weight)
Every 4:00 x 4 Rounds
8 DB Step-Ups/Leg
8 KB Row/Arm
16 Russian Twist
Record weight used for step ups