11 September 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30-1:00 Hamstring Stretch

:30-1:00 Calf Stretch

Into

3 Rounds

8 RDL

6 Hang Power Clean

4 Shoulder to OH

*First Round – Strict Press

**Second Round – Push Press

***Third Round – Push Jerk

Weightlifting

Metcon (Weight)

Build to Heavy Complex

3 Hang Power Clean

3 Push Jerk
Record weight used

Metcon

Metcon (Time)

Every 5:00 x 5 Rounds

150m Run

12 Deadlift

6 Hang Power Clean

6 Push Jerk
Record slowest round

(Post weight in notes)

Weight should be about 70% from part A. Striving for consistency across rounds today.

Categories: WOD

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