CrossFit North Reston – CrossFit
Weightlifting
Metcon (2 Rounds for reps)
4 Sets
-Chin-ups x 8-12
-Single Leg RDL x 8-10/Leg
“Round 1” – Total Chinup Reps
“Round 2” – Total RDL Reps
(More important then reps is making sure you list all details for each movement in the notes)
Refer back to 1/14/22 for the single leg RDL
Metcon
Metcon (2 Rounds for time)
Every 3:00 x 3 Sets Each Block (alternating)
Block 1:
Bike x 14/10
Incline Leg Raise x 12
Block 2:
Burpee Box Jump Over x 12
Double Under x 50
Record slowest round for EACH block
“Round 1” – slowest Block 1 time
“Round 2” – slowest Block 2 time