CrossFit North Reston – CrossFit


Metcon (3 Rounds for reps)

3 Rounds

(Consisting of 2:00 of work, 2:00 transition/rest)

Power Clean x 5

Bike x MAX Calories

Front Squat x 5

Bar Facing Burpees x MAX Reps

Push Jerk x 5

Pullups x MAX reps

RX 135/95

RX+ 155/105
More importantly then you going “RX” is that you select a heavy but appropriate weight relative to your strength/skill level. The power cleans do not have to be touch and go but you should be able to knock out fast singles. Your front squats and push presses should be completed UNBROKEN. Don’t rush bar work, make sure to really maintain good positions on EVERY rep. Post your total amount of calories on the bike in “round 1”, total amount of burpees in “round 2” and total pull-ups in “round 3”

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