CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
:30sec Bike
10 Behind the Neck Push Press (Snatch Grip)
10 Overhead Squats
Weightlifting
Metcon (5 Rounds for weight)
Every 2:00 x 5 Rounds (Building)
Rd 1: 7 TnG Power Snatch
Rd 2: 5 TnG Power Snatch
Rd 3: 4 TnG Power Snatch
Rd 4: 3 TnG Power Snatch
Rd 5: 2 TnG Power Snatch
Record weight for each round
Metcon
Metcon (AMRAP – Reps)
EMOM 15
Min 1) 10 Burpees
Min 2) 10 Shoulder to Overhead (115/75)
Min 3) Max Chest to Bar Pullups
Record total pull-ups
RX+
12 Burpees
12 Shoulder to Overhead 135/95
Max Muscle ups
Make sure your shoulder to overhead stays unbroken each round. Select a weight you are confident with.