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