CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
8:00 Running Clock
10/6 Cal Bike
10 Single Arm DB Thruster (5/side)
6/4 Strict Pullups
Weightlifting
Push Jerk (9-7-5-2)
Record top set
Begin right around where you started last week, for most it should be 65-70%. Depending on how last week went, make necessary adjustments. Don’t want to see many misses. This is weightlifting practice
Metcon
Metcon (Time)
For Time
21/17 Cal Row
14 Thrusters (95/65)
7 Bar Facing Burpees
3:00 Rest
14 Thrusters
7 Bar Facing Burpees
21/17 Cal Row
3:00 Rest
7 Bar Facing Burpees
21/17 Cal Row
14 Thrusters
Post total work time
(Subtract 6:00 from final time)
RX+
115/75