CrossFit North Reston – CrossFit
Metcon
800m Run (Time)
Max Effort 800m Run
Metcon (2 Rounds for reps)
Tabata Work
:20 Work/ :10 Rest
Air Squat
Pushup
Post total reps for air squats (round 1) and push-ups (round 2)
RX+
20/14 Vest
Alternate back and forth between these 2 movements until you have complete 8 x :20 intervals on each movement. This will take a total of 8 min.
800m Run (Time)
Max Effort 800m Run
This is not a typo…. There is 2 800m runs. YAY MURPH PREP
Metcon (2 Rounds for reps)
Tabata
:20 Work / :10 Rest
Pullups
Reverse Lunge
Record Total reps for each mvmt
Rx+
20/14 vest
Follow same structure as previous tabata section.