CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Row x 12/10
10 Hang Squat Cleans (45/35)
:30 Front Squat Hold
Weightlifting
Clean (See Description)
Record Heaviest weight used
3 x 4:00 Blocks
(w/1:00 Rest/Build)
Every :30 x 4:00
1 Squat Clean
Refer to 12/4/19 and 12/18/19
Metcon
Metcon (Time)
For Time
Row x 25/20
Burpees x 15
2:00 Rest
Row x 20/16
Burpees x 10
2:00 Rest
Row x 15/12
Burpees x 5
Record total work time
(Subtract 4:00)
This is a SPRINT. Everyone should go as fast as you can.
RX+
30/24 Cals
25/20 Cals
20/16 Cals