CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row
Into
2 Rounds
Box Lat Stretch x :30
Squat and Reach x 6/Side
Prone Press x 10
Into
Empty Bar Snatch Warmup
2 Rounds
5 Snatch Grip DL
5 Hang High Pull
5 Hang Power Snatch
Lots to get in today. Need to make sure shoulder are good to go. Feel free to come in a little early to get moving around.
Weightlifting
Metcon (2 Rounds for weight)
EMOM 5
3 Power Snatch @80%
2:00 Transition
EMOM 5
2 Power Snatch @85-90%
Record weights for both EMOMs
*This should be based off weights used on either 9/24 or 9/29
Metcon
Metcon (2 Rounds for reps)
AMRAP 5
500/400m Row
Into (in time remaining)
4 Hang Power Snatch @70%
6 Lateral Burpees
(3:00 Rest)
AMRAP 5
500/400m Row
Into
6 Hang Power Snatch @60%
4 Lateral Burpees
Post total reps for each AMRAP (do not include row in your score)