CrossFit North Reston – CrossFit
Metcon
Metcon (Weight)
On a Running Clock
EMOM x 5min.
12/9 Cal Row
(1:00 Rest)
EMOM x 5min
3 Push Jerk/Push Press
(1:00 Rest)
EMOM x 5min.
12/9 Cal Row
(1:00 Rest)
EMOM x 5min
6 Deadlifts
Record push jerk/push press weight
(And post row calories in notes if you adjust)
Refer back to 10/8 (heavy 6) pr 10/22 (heavy 3), to get a real good idea of what to use for the overhead portion. Also, you will be able to adjust/build for your deadlift portion.