CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Spider-Man Lunge Hold x :30 Side
90/90 Hip Rotations x 10
Air Squats x 10
3 Rounds
Hang Power Clean x 6
Barbell Good Mornings x 6
Back Squat x 6
Weightlifting
Back Squat (3 x 8, 1 x 6)
Record final set
Just a reminder this is based off of you 2 Rep
Set 1: x 8 @65%
Set 2: x 8 @70%
Set 3: x 8 @75%
Set 4: x 6 @80%
Metcon
Metcon (Weight)
Every 1:30 x 10 Rounds
Alt:
Row x 10/8 (Even Rounds)
Handstand Pushup x 5 (Odd Rounds)
Into
Power Clean x 3
Record final weight for power cleans
Going to allow a couple jumps on the power clean if you like, but you wont have a ton of time (odd rounds will be slightky faster with hspu), so only a coulple throughout of needed.