CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
1:00 Bike
:30 Wall Sit
10 Alt DB Snatch
Weightlifting
Clean (See Description)
Record Heaviest weight used
3 x 4:00 Blocks
(w/1:00 Rest/Build)
Every :30 x 4:00
1 Squat Clean
Refer to 12/4/19
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
15 Lateral Bar Burpees
10 Chest to Bar
15 Overhead Squat (95/65)
Record Rounds + Reps
RX+
15 Lateral Burpees
15 Chest to Bar
15 OHS (115/75)