18 July 2019

CrossFit North Reston – CrossFit

Weightlifting

Front Squat (2 x 6-8, 1 x ME @75%)

Record reps performed on max set

Metcon (2 Rounds for calories)

2 Rounds

EMOM 5

Row x :30

EMOM 5

RDL x 6 (115/80)
Record total calories for EACH 5 min block.

A great way to build the back side of your body. Upper back, midsection, glutes, and hamstrings. Smooth pulls on the rower, guys should strive for consistent 9-12 and ladies 7-10 per minute. Slow down those RDLs, use a mixed grip if it’s becoming an issue. A great scale would also be a heavy KB if you don’t feel comfortable with the bar yet.

RX+

135/95

(Cals should be closer to 15/12 also)

Categories: WOD

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