CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Front Squats
10 Push Press
10/7 Pushups
Metcon
Metcon (Time)
Team Wod
For Time
Row 1,000/800m
2 Rounds:
20 Thrusters (Light)
20 Lateral Burpees
Row 1,000/800m
2 Rounds:
20 Thrusters (Moderate)
20 Lateral Burpees
Row 1,000/800m
2 Rounds:
20 Thrusters (Heavy)
20 Lateral Burpees
Post total time
Plan for 3 jumps on thrusters. You choose the weights. Would like tk see you hold at minimum sets of 5 even for your “heavy” sets. For some if you it mught be easier to figure out what heavy is and work your way backwards