CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
PVC Pass Through x 10 / Single Arm Circles x 5
Wall Slides x 8
Active Bar Hang x :20
3 Rounds
Strict Press x 3
Push Press x 3
Push Jerk x 3
Bent Over Row x 10
Weightlifting
Push Jerk (10 x 3)
Record heaviest set(s)
Follow Structure:
EMOM 20
Min. 1) 3 Push Jerks (from the floor )
Min. 2) ** Pull of Choice **
Pull Options:
1.) 2-4 Muscle Ups
2.) 4-6 Chest to Bar
3.) 3-5 Strict Pullups
Metcon
Metcon (Time)
5 Rounds for Time
7 Kettlebell Swings
7 Burpee Box Jumps
7 Kettlebell Swings
30 Double Unders
Record total time