CrossFit North Reston – CrossFit
Weightlifting
Metcon (Weight)
Strict Press – Push Press Cycle
Work up to Heavy 5-Rep
Then
Drop to 85% and perform 3 Sets
5 Strict Press + 5 Push Press
Record Heavy 5 Rep
(Click RX if you complete all backdown sets unbroken)
Metcon (2 Rounds for reps)
4 Rounds NFT
6-8 Dips
6-10 Strict Pullups
Record total Dips (round 1) and total Pullups (round 2)
If you are capable of doing more each set unbroken, do more. Just make sure to keep tempo and range of motion a prioroty.