CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Calf Stretch
:30 Spider-Man Lunge
:30 Lat Stretch
Into
2 Rounds (Empty/Light Bar)
5 Front Squat
5 Back Squat
5 Overhead Squats
Weightlifting
Front Squat (3 x 5, 1 x ME @80%)
Record Max Effort set
Superset w/
4 Sets Max Pullups
(Record total reps in notes)
Metcon (Time)
Every 4 x 4 Rounds
12 Wall Balls
6 Step Through Lunges (w/Wall Ball)
1:00 Farmers Carry
Post slowest round