CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
12 Kip Swings
4 Wall Walk
15 Kettlebell Swings
Metcon
Metcon (4 Rounds for weight)
Every 3:00 x 4 Rounds
20/16 Cal Row
Deadlifts x 12-10-8-6 (Building)
Record weights each round
Refer to 9/04, 9/14, and 9/30.
This should be a step above a warm-up approach here.
Metcon (Time)
5 Rounds
8/5 Handstand Pushups
8 Deadlifts
8 Bar Facing Burpees
1:00 Rest
Post total time (rest included)
(Post weight used in notes)