CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Row x 12/10
Pushup x 12/8
Kettlebell Swing x 12
Weightlifting
Deadlift (See Description)
Record heaviest set
Working sets:
Set1: x 5 @70%
Set2: x 4 @80%
Set3: x 3 @90%
Set4: x 1 @>100%
Many of you have set new records over the last few weeks, so dont feel the need to try and increase again.
Metcon
Metcon (Time)
3 Rounds
10 Burpee Box Jump Overs (24/20)
14 Toes to Bar
14 Single Arm DB Hang Clean and Jerk (50/35)
*2:00 Rest After Each Round*
Post total work time (Subtract 4:00 from time @ the end of 3rd round)
RX+
20 Burpee Box Jump Overs
For clean and jerks, you do not have to alternate. Just must accumulate 7/arm.