CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Inchworm x 6
Half Kneeling Single Arm DB OHP x 6 /Arm
Active Bar Hang x :20
2 Rounds
RDL x 5
Hang Power Clean x 5
Strict Press/Push Press x 5
Metcon
Metcon (Weight)
Every 3:30 x 7 Rounds
Complex (Building)
9 Deadlifts
6 Hang Power Clean
3 Shoulder to Overhead
Into
12 Toes to Bar
Record heaviest weight on complex
Everyone should have some rest time on the end of each round. Build as you feel you can through the workout. Nothing wrong with sticking with same weight for multiple rounds.
Metcon (No Measure)
Every 2:30 x 4 Rounds
Plank x 1:00
Banded Pull Aparts x 15
Solid upper back and midline finisher to wrap things up today.