CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30-1:00 Hamstring Stretch
:30-1:00 Calf Stretch
Into
3 Rounds
8 RDL
6 Hang Power Clean
4 Shoulder to OH
*First Round – Strict Press
**Second Round – Push Press
***Third Round – Push Jerk
Weightlifting
Metcon (Weight)
Build to Heavy Complex
3 Hang Power Clean
3 Push Jerk
Record weight used
Metcon
Metcon (Time)
Every 5:00 x 5 Rounds
150m Run
12 Deadlift
6 Hang Power Clean
6 Push Jerk
Record slowest round
(Post weight in notes)
Weight should be about 70% from part A. Striving for consistency across rounds today.