CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
500m Row
10 Slow Tempo TnG Deadlift (115/75)
Focus on maintaining And building capacity in proper row positions
Weightlifting
Deadlift (1 x 3)
Build to a 3rm
Just a reminder, rep max tests is to see how heavy you can load a movement AND maintain proper positions. This is not a test of how much you can simply lift from the floor. Save your back and keep good form.
Metcon
Metcon (4 Rounds for time)
Every 7:00 x 4 Rounds
20/14 Cal Bike
25 Situps
30 Hang DB Snatch (50/35)*
*Alternate every 5 reps
Post time for each round
RX+
25/18 Cal Bike
15 GHD Situps