CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 PVC Pass Throughs
10 Wall Slides
2 Rounds
8 Single Arm DB Push Press
12 Alt DB Snatch
Weightlifting
Push Press (3 x 8)
Record heaviest set
Looking for 3 challenging sets. Add weight to build to a heavy 8-Rep for today.
Metcon
Metcon (4 Rounds for reps)
3min. AMRAP:
15/11 Cal Assault Bike
10 Pull-Ups
Max Push Press (85% part A) in remaining time…
Rest 1:30
3min. AMRAP:
15/11 Cal Assault Bike
10 Pull-Ups
Max Deadlifts in remaining time…
Rest 1:30
3min. AMRAP:
15/11 Cal Assault Bike
10 Pull-Ups
Max Push Press (85% part A) in remaining time…
Rest 1:30
3min. AMRAP:
15/11 Cal Assault Bike
10 Pull-Ups
Max Deadlifts in remaining time…
Record total reps for each AMRAP
(Include all bike cals and pullups in score for each round)
You may adjust the bar for a heavier deadlift during your rest period, BUT keep this incredibly moderate today. Work on controlling every aspect of the hinge while inder fatigue. Be ready to push the bike!!