CrossFit North Reston – CrossFit
Metcon
Metcon (3 Rounds for time)
Murph Prep
On Running Clock:
@0:00
4 Rounds Cindy
Immediately into
:30 work/:30 rest
Recovery Row
@12:00
4 Rounds Cindy
Immediately into
:30 work/:30 rest
Recovery Row
@24:00
4 Rounds Cindy
Immediately into
800m Run
“Round 1 Time” = First 4 rounds of cindy
“Round 2 Time” = Second 4 rounds of cindy
“Round 3 Time” = Third 4 rounds of cindy
**Post Run time in notes**
RX+
3 Rounds
10 Pullups
20 Pushups
30 Air Squats
w/ weight vest
Lots going on today, for starters this is a total of 12 rounds of cindy (we have done 10 recently in the past and I know it left people sore) we do need to continue to push volume if you plan on completing murph rx. Also most murph prep days we run first, when in reality it is the final run that is obviously the real battle, so today will give a you little taste. As far as the row, this is simply to keep moving, super easy pace, you may alternate with a partner or just regulate work/rest on your own. You aren’t recording anything for the row so don’t freak out if you aren’t on the money with your work:rest ratio