CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Lat Stretch
6 T-Spine Ext
3 T-Spine Rotation
Into
2 Rounds
10/8 Cal Row
8 RDL
6 Hang Power Clean
3 Push Jerk
Weightlifting
Power Clean + Jerk (1 x 3)
Record top end weight
Build to a weight you can hold on to for a TnG triple. Also this will give you better idea of what you should be using for the metcon
Metcon
Metcon (2 Rounds for time)
@0:00
3 Rounds
15/12 Cal Row
7 Clean and Jerks
5 Chest to Bar
@15:00
3 Rounds
15/12 Cal Row
7 Clean and Jerks
5 Chest to Bar
Record your time for each triplet
“Round 1” = 1st Triplet Time
“Round 2″= 2nd Triplet Time
(Post Clean and Jerk weight in the notes)