CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Banded Lat Stretch
:30 Banded Pec Streth
:30 Front Rack Hold
Into
2 Rounds
10 Push Press
10 Kip Swings
Weightlifting
Push Jerk (4 x 6 (Building))
Record heaviest set
Metcon
Metcon (Time)
4 Rounds
6 Power Snatch
8 Toes to Bar
10 Shoulder to Overhead
6 Toes to Bar
1:00 Rest
Post total time
Both power snatch and Sh2OH should be the same bar. Scale to a weight that you are able to hold on to for 6 reps on the power snatch.