CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
6 Inchworms
6 Barbell RDL (75/55)
6 Hang Power Clean + Jerk
6/3 Strict Pullups
Metcon
Metcon (4 Rounds for weight)
Every 3:00 x 4 Rounds
Building TnG Power Snatch
Rd1: x 8
Rd2: x 6
Rd3: x 4
Rd4: x 2
Record weight for each round
(Post jumps in notes section)
**Refer to 01/21/2020
Try to slightly increase weight in a couple rounds from previous scores
Metcon (Time)
For Time
12 Rounds Barbell Complex (75/55)
2:00 Rest
9 Rounds Complex (95/65)
2:00 Rest
6 Rounds Complex (115/75)
Post total work time
(Minus 4 minutes)
Complex:
1 Deadlift
1 Power Clean (from floor)
1 Push Jerk
1 Cluster (from floor)
RX+
95/65
115/80
135/95