CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
10 Jump Squats
8/5 Pushups
10 Alt DB Snatch (5/arm)
Weightlifting
Bench Press (3 x 10)
Record heaviest set
Refer to 11/26/19
Metcon
Metcon (Time)
For Time (20:00 Cap)
25/20 Cal Row
30 Step Through Lunges
15 Burpees
10 Chest to Bar
15 Burpees
30 Step Through Lunges
25/20 Cal Row
Post total time
RX+
-Bear Hug 20/14 wall ball during lunges
-Muscle-ups
Step Through Lunge
https://youtu.be/cC3dgWo1_Ic
This will be just bodyweight unless you are doing RX+. Step back and forward is 1 rep. You may switch legs whenever you like.