CrossFit North Reston – CrossFit
Metcon
Metcon (Time)
For Time
1200m Run
(10:00 Cap)
Post total time
RX+
20/14 Vest
Metcon (2 Rounds for reps)
4 Rounds
2:00 Work/1:00 Rest
Alternate
Station 1)
15 Wall Balls
ME Pushups
Station 2)
6 Strict Pullups
ME Ring Rows
“Round 1” = Total push-ups
“Round 2” = Total Ring Rows
Rx+
20/14 Vest
This is obviously our Murph Prep day. Dont worry too much about score. Alternate between stations until you have completed 4 rounds on each station. Don’t stress over ring row height too much. More importantly is emphasizing squeezing your back and controlling tempo. Same applies to push-ups. Touch your chest to the ground or scale to an abmat or bar in the rack.