CrossFit North Reston – CrossFit
Weightlifting
Metcon (Weight)
Front Squat / Back Squat Cycle
3 Sets @ 70%
5 Front Squats
+
7 Back Squats
Record weight used
Metcon
Metcon (2 Rounds for reps)
AMRAP 5
10/8 Cal Bike
10 Burpee
10 Toes to Bar
3:00 Rest
AMRAP 5
12/10 Cal Row
10 Box Jump (24/20)
10 Pullups
Record total reps for each AMRAP
RX+
5 Muscle Ups (Ring or Bar)
Straight foward, no where to really hide on these. Should keep a pretty hard pace through each AMRAP.