CrossFit North Reston – CrossFit
Weightlifting
Back Squat (3 x 8, 1 x 6)
Record final set
Follow Structure:
Every 3:00 x 4 Rounds
15/12 Cal Row
Back Squat
Little bit different structure but should still give you ample time to complete work without being rushed.
*Just a reminder this is based off of you 2 Rep*
Set 1: x 8 @65%
Set 2: x 8 @70%
Set 3: x 8 @75%
Set 4: x 6 @80%
Metcon
Metcon (Time)
For Time
9-8-7-6-5-4-3-2-1
Hang DB Snatch (Left Arm)
Hang DB Snatch (Right Arm)
Goblet Squat
Record total time
To begin workout complete 9 reps of hang db snatch on your left arm, then 9 reps on your right arm, then finish the round with 9 goblet squats. Next round complete the same process except with 8 reps. Continue until you make it down to 1 rep.