CrossFit North Reston – CrossFit


Thruster (3 x 5-7)

Record HEAVIEST set within the rep range.

This should not be a max weight thruster. Use this time to work on the positioning of yourself and the bar to execute a proper thruster. We normally only see these in conditioning work, so for today, slow down, and get to some slightly heavier weights then what you traditionally use.


Metcon (4 Rounds for time)

Every 6:00 – 4 Rounds (24:00)

Bike x 12/8

Row x 15/12

Power Clean and Jerk x 8 (115/75)


Bike 15/10

Row 20/15

Power Clean and Jerk x 10 (135/95)
Record time for EACH individual round

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