CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
12 DB Snatch
10 Burpees
8/5 Strict Pullups
Weightlifting
Power Clean (Every :20 x 8:00 @70%)
Record weight used
Focus on pulling yourself under the bar and receiving the bar in a great front rack position on each rep
Metcon
Metcon (5 Rounds for time)
Every 2:00 x 5 Rounds
Bike x 12/8
15 Kettlebell Swings (1.5/1)
Record time for each round
RX+
Bike 15/10
KB @ 2/1.5
Need to push at a hard but sustainable pace on the bike. ALL swings should be just above head height