CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 x
10 Single DB Step-Ups
10 Single DB Sh-to-Oh
Weightlifting
Power Clean (Every :20 x 8:00 @80%)
Record weight used
Metcon
Metcon (AMRAP – Rounds and Reps)
2:00 Work / 1:00 Rest x 4
Ascending Ladder
Thruster x 2 (75/55)
Box Jump Over x 2
Thruster x 4
Box Jump Over x 4
6
6…
8….
8….
Record total rounds + reps
RX+
Thruster x 3 (95/65)
Box Jump Over x 3
Thruster x 6
Box Jump Over x 6
9
9……
Pick up where you left off each round