CrossFit North Reston – CrossFit
Weightlifting
Back Squat (1 x 5, 1 x 4, 1 x 3, 1 x 2)
Record heaviest set
Set 1: x 5 @70%
Set 2: x 4 @80%
Set 3: x 3 @85%
Set 4: x 2 @95%
Metcon
Metcon (AMRAP – Reps)
As far as you can go in 15 min…
12-11-10-9-8-7-6-5-4-3-2-1
Cal Row
Wall Balls
Hang Power Cleans
Toes-To-Bar
Record total reps
To start the workout you will begin with 12 reps of each movement, folowed by 11 reps of each movement, and then 10, 9, 8…..reaching as far as you can down the ladder in 15 min. I think some
of you will get pretty close.