CrossFit North Reston – CrossFit
Weightlifting
Metcon (4 Rounds for reps)
4 Sets NFT
Strict Pullups x 5-10
Heavy KB RDL x 10
*Single KB
Record reps completed each round for pull-ups, this should be unbroken, so scale accordingly to make it into that range. Also you may weight these as well.
The RDL is simply just a warm up for the metcon. Slow and controlled and hold the stretch @ the bottom.
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Record total time
Scale your DL weight accordingly. You should be able to hit this in 1-2 sets every round. Also not sure why CF uses a 20″ box for everyone…. I guess the guys lucked out on this one.