CrossFit North Reston – CrossFit


Complex: 2 Front Squat + 2 Push Jerk (5 x 1(complex-building))

This can be taken from the rack. Perform two front squats followed by two reps of push jerks, you may rest in the front rack position but the bar may not go back to the rack.
Record HEAVIEST set


Metcon (2 Rounds for time)

Every 10:00 – 2 Rounds (20:00)

30 Cal Row

25 Toes to Bar

20 Wall Balls

15 Power Clean (135/95)

10 Chest to Bar
Record time EACH round

Repeat from 9/18/17 AND 11/14/17


Add 5 reps to each movement

Muscle ups (ring or bar) – you may adjust these a bit based on capacity with the movement

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