CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
10 Pass Throughs
10 Cat/Cow
10 Pushup to Pike
Into
2 Rounds
32yd Prowler (165/125)
8 Paused Air Squats
8 Empty Bar
8 Kip Swings
Weightlifting
Back Squat (5 x 5 @60%)
Record weight used
Deload Day….Be ready for next Monday
Metcon
Metcon (Time)
For Time
10-8-6-4-2
Burpee Box Jump Overs (24/20)
Chest To Bar Pull-ups
Into…
Buy out: 30 Wall Balls (20/14)
Post total time
RX+
Muscle ups