CrossFit North Reston – CrossFit
Warm-up (No Measure)
Min 1: Bike 10/6
Min 2: 8 RDL
Min 3: 5 Push Press
Adjust weight as needed. Remember this is just a warm up.
Deadlift (See Description)
Record heaviest weight
X 6 (62.5%)
X 5 (72.5%)
X 4 (82.5%)
X 1 (92.5%)
Metcon (3 Rounds for reps)
AMRAP 1:30 / 3:00 Rest x 3 Rounds
Thruster/Push Press Ladder (75/55)
Every time the clock starts you begin with 1 Thruster, followed by 1 Thruster + 1 Push Press, then 1 Thruster + 2 Push Press, 1 Thruster + 3 Push Press……
Record total reps completed EACH round (thrusters + push presses)
*You may break whenever you like and put the bar down.
**I know we might have some sore quads today, dont be fooled, this is a push press workout. Thrusters will not be the hardest part of this workout.