CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Toes to Bar
8 Hang Power Clean
6 Front Squat
4 Thrusters
Weightlifting
Front Squat (5 x 3 (:03 Pause))
Record heaviest set
Perform sets every 2:00 for 10:00. You may adjust weight as needed across your sets, but dont feel obligated ti build every set. Stay towards the lighter side of what you’re capable of and really work on holding for the entire three seconds in the bottom position. You will see this again so don’t feel the need to push weight too much today.
Metcon
Metcon (3 Rounds for time)
Every 4:00 x 3 Rounds
Bike x 12/8
Pullups x 10
Burpees x 10
Record time each round
RX+
Chest to Bar