CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Bike x 1:00 (light pace)
10 Good Mornings
10 Front Squats
*empty/light Barbell*
Weightlifting
Clean (5 x 4 @75%)
Post weight used
Does not need to be touch and go but take less then :05 seconds between each rep. Take 1:30-2:00 between sets
Clean (5 x 4 @75%)
Post weight used
Does not need to be touch and go but take less then :05 seconds between each rep. Take 1:30-2:00 between sets
Metcon
Metcon (Time)
For Time
10 DB Power Snatch (50/35)
10 Toes to Bar
12/8 Cal Bike
2:00 Rest
20 DB Power Snatch
20 Toes to Bar
15/10 Cal Bike
2:00 Rest
30 DB Power Snatch
30 Toes to Bar
20/14 Cal Bike
Post total work time
(Subtract 4:00)
RX+
Bike 15/10 -rd1
Bike 20/14 -rd2
Bike 25/18 -rd3