25 July 2019

CrossFit North Reston – CrossFit

Metcon

Metcon (4 Rounds for time)

Every 5:00 x 4 Rounds

32 yd Prowler (215/165)

10/8/6/4 FS

10/8/6/4 Shoulder to OH

15 Wall Ball

Rd1: 10 @ 75/55

Rd2: 8 @ 95/65

Rd3: 6 @ 115/75

Rd 4: 4 @ 135/95
Post time completed each round

RX+

95/65

115/75

135/95

155/105

Metcon (No Measure)

Abdominal Circuit

3 Sets NFT

10 Shoulder Taps (5/side- hold :03)

2 x :15 Banded Anti Rotation Hold/Side

15 Weighted Sit-ups (feet anchored)
RX+

GHD Sit-ups (SLOW)

Categories: WOD

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