CrossFit North Reston – CrossFit
Weightlifting
Front/Back Squat Cycle (4 x 4/8 @70%)
Record weight used
Week 3 of cycle. Heavier weights, but a substantial drop in volume. No more 7/13!
Metcon
Metcon (3 Rounds for reps)
3 Rounds
1:00 Max DB Bench
:30 Rest
1:00 Max Strict Pullups
:30 Rest
1:00 Max Weighted Situps
:30 Rest
Record total reps for each station
“Round 1” – total DB Bench
“Round 2” – total Strict Pullup
“Round 3” – total Situps
Refer back to 9/7 and 9/13