CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
10 Toes to Bar
10 Alt DB Snatch
10 Pushups
Weightlifting
Power Snatch
Workup to a heavy Power Snatch
Metcon
Metcon (AMRAP – Reps)
3 X AMRAP 4 (2:00 Rest)
300m Run
12 Toes to Bar
Max Power Snatch @70%
Record number of power snatch
At Home Workout
Metcon (AMRAP – Rounds and Reps)
2 Sets:
AMRAP 8:
20 Jumping Squats
10 Reverse Lunges Each Leg
10 Burpees for Height*
– Rest 2:00 btw. Amraps.
*Jump as high as you can on each burpee. If you have a target then jump to it.