CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Bike x 1:00
Toes To Bar x 10
Weightlifting
Metcon (3 Rounds for reps)
AMRAP 1
Max Hang Power Snatch @50%
3:00 Rest
AMRAP 1:30
Max Hang Power Snatch @60%
3:00 Rest
AMRAP 2
Max Hang Power Snatch @70%
*base percentages off of power snatch (from floor)
Record reps for each round
Metcon
Metcon (Time)
2:00 Work / 1:00 Rest – Until Complete
4 Rounds
Bike x 15/9
Pullup x 15
Lunge Walk x 50′ (Single DB-Goblet Style)(50/35)
Post total time at the end of the 4th round (this will include rest periods)
Rx+
20/14 Cal Bike
20 Pullups
65/45lb DB