CrossFit North Reston – CrossFit
Weightlifting
Rear Foot Elevated Split Squat (4 x 8/Leg)
Record the sum of your DBs/KBs
Strive to stay around the same weight for all 4 sets.
**Superset w/
Banded Roations x 10/side
Metcon
Metcon (3 Rounds for reps)
AMRAP 3
5-10-15-20
Front Squats
10-10-10-10
Lateral Bar Burpees
20-40-60-80
Double Unders
Rest 1min.
5min. AMRAP:
(Same Workout- Start back at beginning)
Rest 2min.
7min. AMRAP:
(Same Workout- Start back at beginning)
Record total reps for each AMRAP.
(If your able to complete the last one, post time in comments)
Treat this as a AMRAP 15 from a pacing standpoint. Going to be a real long workout of you come out of the gate hot.