21 January 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Row

:30 Goblet Squat Hold

Into

3 Rounds

8 Wall Balls

8 BB RDL

Weightlifting

Front Squat (3 x 8 @85%)

Record weight used

(This should be 85% of 1/18/21)

Follow structure:

Every 3:00 x 3 Rounds

12 KBS

8 Front Squat

Again this should be a % of your previous heavy 8-rep. Show great control/depth on each rep today.

Metcon

Metcon (Time)

For Time

4 Rounds

15/12 Cal Row

15 Wall Balls

10 Deadlifts
Record total time

Categories: WOD

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