23 April 2019

CrossFit North Reston – CrossFit


Metcon (Time)

For Time

1200m Run

(10:00 Cap)
Post total time


20/14 Vest

Metcon (2 Rounds for reps)

4 Rounds

2:00 Work/1:00 Rest


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


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.

Categories: WOD

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