CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
Row x 300/250
15 Goblet Squats
12 Alt Step-Ups
9/6 Pushups
6 Strict Toes to Bar
9/6 Pushups
12 Alt Step-ups
15 Goblet Squat
Weightlifting
Back Squat (1 x 5 @70%, 1 x 4 @80%, 1 x 3 @85%)
Record heaviest set
Everyone should be using the numbers from earlier this week. Dont go over your percentages, instead challenge yourself with tempo and control.
Metcon
Metcon (3 Rounds for reps)
AMRAP 4
25/15 Pushups
20 Box Jump Overs (24/20)
Max Cal Row (time remaining)
2:00 Rest
AMRAP 4
20 Box Jump Overs
18/14 Cal Row
Max Pushups
2:00 Rest
AMRAP 4
18/14 Cal Row
25/15 Pushups
Max Box Jump Overs
Score TOTAL reps for EACH section (include all reps, not just max set movement)
RX+
30/20 Pushups
25/20 Cal Row
25 Box Jump Overs