(703) 266-0118 donnys@thenzone.com

August 29, 2017

Strength: 3 Rounds of Bar Rows off the Rack 10 Wide 8 Reverse 6 Close Grip Metcon: Deadlift Move 20,000 / 17,000lbs Core/Accessory: 3 Sets: 12 KB Pullovers 10 One Arm KB Upright...

August 01, 2017

Crossfit Total Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *3 attempts per lift; weight cannot decrease; declare opening attempt prior to beginning total **Score is Total pounds lifted, but note Max lifts for each...

July 19, 2017

Strength: Deadlift 3×5-8 reps @75% Metcon: AMRAP 12: 8 Hang Power Snatch (95/65) 16 Jumping Lunges (8 per leg) 32 Double Unders Core/Accessory:...