CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 12
Min 1: Row x 12/10
Min 2: Pushup x 12/8
Min 3: Kettlebell Swing x 12
Weightlifting
Metcon (3 Rounds for reps)
AMRAP 1
Max Power Clean @65%
Rest 3:00
AMRAP 1:30
Max Power Clean @75%
Rest 3:00
AMRAP 2:00
Max Power Clean @85%
Record reps at each block
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
BENCHMARK TEST
Hold yourself to the height standard. Have a plan and execute. Good luck