CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Lat Stretch
:30 Bar Hang
10 PVC Pass Throughs
Into
2 Rounds
5 Hang High Pull
5 Hang Power Snatch
10 Pull Aparts
Weightlifting
Hang Power Snatch (10 x 2 Building)
Record heaviest 2-Rep
Follow structure:
Every 2:00 x 10 Round
5 Pull-ups
2 Hang Power Snatch
Scaling options for pullups:
Jumping Pullup
Banded Pullup
Strict Pullup
Kipping Pullup
Kipping Chest to Bar
Muscle up (scale reps as needed)
Metcon
Metcon (AMRAP – Reps)
2:00 Work / 1:00 Rest x 4
20 DB Snatch (10/arm)
Max Burpee Box Jump (time remaining)
Score is total burpees