CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1:00 Row
10 BB RDL
Into
3 Rounds
X-Band Walk x 10 Steps/Direction
Plate Ground to OH x 10
Weightlifting
Deadlift (3 x 3 (Building))
Record heaviest weight
Metcon
Metcon (Time)
Bike 18/12
Double Under x 50
Power Clean x 10 @65-70%
2:00 Rest
Bike x 18/12
Double Under x 50
Power Clean x 8 @70-75%
2:00 Rest
Bike 18/12
Double Under x 50
Power Clean x 6 @75-80%
2:00 Rest
Bike x 18/12
Double Under x 50
Power Clean x 4 @80-85%
2:00 Rest
Bike x 18/12
Double Under x 50
Power Clean x 2 @85-90%
Record total time
(Weights for each jump in notes)