CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Bike
:30 Counter Weight Squat Hold
Into
2 Rounds
8 Hang Power Clean
8 Front Squats
8 Kip Swings
Metcon
Metcon (5 Rounds for reps)
In Teams of 2
:90 of Max Cal Assault Bike
:90 of Max Toes to Bar
:90 of Max Front Squats
:90 of Max Lateral Burpees Over The Bar
:90 of Max Hang Power Cleans
2min. Rest
Repeat For 3 Total Rounds
Record total reps at each station
Work may be split however you like. Teams will have :90 at each station to accumulate as many reps as possible, only one teammate may work at a time. Same weight should be used on both barbell movements. Thinking most should be working around 115/75, make sure to select a weight you can move under fatigue