(703) 266-0118 donnys@thenzone.com

Don’t forget to sign up for the CrossFit Open! You can sign up here: https://games.crossfit.com/ See a coach with any questions.

Strength
Front Squats: 4-4-4-4-4
Perform at 65% of 1RM for all sets. Rest 2 minutes between sets.

Metcon
3 RFT
10 Power Cleans (bodyweight)
10 Ring Dips

Core/Accessory
A.) 2×8 KB Windmills (4 each side)
B.) 2×15 weighted Hip Extensions