CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
300/250m Row
5 Inchworms
10 Toes to Bar
Weightlifting
Deadlift (See Description)
Record heaviest weight
Working Sets
x 6 (65%)
x 5 (75%)
x 4 (85%)
x 1 (95%)
Metcon
Metcon (2 Rounds for time)
15-12-9
Thrusters (95/65)
Pullups
5:00 Rest
12-9-6
Thrusters (95/65)
Pullups
Record time for each portion
If scaled properly this should be fairly close to a 1:1 work to rest.
RX+
21-15-9
15-12-9
@95/65