CrossFit North Reston – CrossFit
Weightlifting
Push Jerk (3 x 2-3 @90%)
Record weight used
Metcon (3 Rounds for reps)
4:00 Work / 2:00 Rest x 3 Rounds
Prowler x 32yds (215/165)
Into
(1st Round)
Shoulder to Overhead x 5 (80%)
Chest to Bar x 4
——-
(2nd Round)
Shoulder to Overhead x 7 (70%)
Chest to Bar x 8
———
(3rd Round)
Shoulder to Overhead x 9 (60%)
Pullups x 12
Score total reps for each round
(Don’t include the prowler)
RX+
Muscle ups (Round 1)