CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Row x 10/8
Hang Power Clean x 5
Front Squat x 5
Push Press x 5
Thruster x 5
Metcon
Metcon (3 Rounds for reps)
Team Wod
Relay Style
AMRAP 10
10/8 Cal Row
3 Power Cleans
(3:00 Rest)
AMRAP 10
5 Chest to Bar
3 Thrusters
(3:00 Rest)
AMRAP 10
10 Lateral Burpees
3 Push Jerks
Record total reps for each station
This workout is designed to be the same weight for each station, but if you would like to add/decrease a bit during your rest period you should have time. Make sure everything stays unbroken though. And don’t be shy hitting some heavier thrusters.