CrossFit North Reston – CrossFit
Weightlifting
Metcon (Weight)
EMOM 10
Power Snatch x 2 (80%)
Record weight used
Metcon (Weight)
Superset:
3 Rounds NFT
Dips x 5-10
Leg Raises x 10
DB Row x 10/Arm
Record weight used for the db row
The slower the better on ALL these movements. The goal should be to make the targeted muscles work as much as possible during each set.
Metcon (Calories)
AMRAP 8
Partner Max Cal Bike
Record total calories
You and your partner may switch back and forth as frequent as you like in order to try to accumulate as many calories as possible in 8 minutes