CrossFit North Reston – CrossFit
Skill Work
Metcon (Weight)
3 Round NFT
Pistol Squat x 10/Leg (non-alternating)
Dips (on Box) x 10
Barbell Bent Over Row x 10
Record weight used for bent over row
RX+
Ring Dips
All three movements should be performed with a slow tempo. Lowering phase of pistols and dips should be as controlled as possible. Bent over row should be on consistent tempo in both directions. If you are unable to complete dips, scale to as difficult a pushup variation as you can handle.
Metcon
Metcon (Time)
For Time
10 Bar Facing Burpees
20 Power Cleans (115/75)
10 Bar Facing Burpees
20 Power Cleans (135/95)
10 Bar Facing Burpees
20 Power Cleans (155/105)
Post total time
RX+
15 Burpees
135/95
155/105
175/115