CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
-Calves
-Hamstrings
-Lats
Into
2 Rounds
:30 Bike
3-5 Strict Pullups/Ring Rows
6 Barbell RDL
5 Hang Power Clean
4 Strict Press/Push Press
Metcon
Metcon (3 Rounds for reps)
Team of 2
3 Rounds
:90 Max Cal Bike
:30 Rest
:90 Max Power Clean and Jerk
:30 Rest
:90 Max Pullups
:30 Rest
:90 Max Lateral Burpees
:30 Rest
:90 Max 50m Sprint Relay
Rest 1:00
Record total for each round
(Sum of bike, C+J, pullups, burpees, and sprints)
Accumulate as many cals/reps as possible. Only one person may work at a time