CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
BB RDL x 12
Hang Power Clean x 9
Push Jerk x 6
(* first round empty bar and then begin to build, but obviously stay light)
Weightlifting
Power Clean (10 x 3)
Post weight used
Emom 10
3 Power Cleans
Refer to 7/27. Should stay close to that weight since we are adding another rep each minute. But you may bump you slightly if you would like
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Front Squat
10 Bar Facing Burpees
6 Shoulder to Overhead
Score rounds + reps
At Home Workout
Metcon (AMRAP – Rounds)
No Equipment
AMRAP 20:
5 V-ups
10 Burpees
15 Air Squats
Minimal Equipment
AMRAP 20:
5 DB Swings
10 Push-ups
15 Air Squats
Warm Up
Full Body Complex
AMRAP 6:
10 Skier Jacks
10 Toe touch + Jump
5 Bootstrapper
10 Windmill Forward
10 Windmill Backward