CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
10 TSpine Ext (:03 Hold)
6 Spiderman Lunge With Rotation (:05 Hold)
6 Cobra–>Childs Pose (:05 Hold)
Into
2 Rounds
Row 200m
12 Duck Walk Steps
10 Goblet squats
8 Burpees to Target
Weightlifting
Power Clean (5@75%, 4@80%, 3@85%, 2@90%)
Record 90% set
All to be performed singles. Drop, reset, and focus on good execution on each rep
Metcon
Metcon (4 Rounds for reps)
2:00 Work / 2:00 Rest x 4
15/12 Cal Row
6 Power Cleans
Max Lateral Burpees
Score is burpees each round
This is a repeat from 8/31/2020. Refer back and if you scored on over 40 burpees (10/rd), I want you to increase your power clean weight by 5-10lbs for this go around.