CrossFit North Reston – CrossFit
Weightlifting
Deadlift (4 x 6-8)
Record weight used
Same weight across all 4 sets. As with front squats last week, these must be PERFECT. No grinding weights here.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
Climb the ladder as far as possible…
1 Power Clean
Into
1 Round of
4 Pullups
7 Pushups
10 Air Squats
2 Power Cleans
Into
1 Round of
4 Pullups
7 Pushups
10 Air Squats
3 Power Cleans
Into
1 Round……
Record rounds + reps
Power clean weight should be about 70% of your heaviest that you have hit recently