CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Calf Stretch
:30 Couch Stretch
15 Bodyweight Glute Bridges
2 Rounds
1:00 Row
10 Hang Muscle/Power Clean
10 Front Squats
Weightlifting
Metcon (AMRAP – Reps)
4 Sets
Barbell Complex
3 Power Cleans
+
3 Front Squats
**See Percentages**
Record max effort set
(Post weights in comments)
Set 1: 70%
Set 2: 80%
Set 3: 80%
Set 4: 90% + As many front squats as possible
Please apply percentages to your weaker of the two movements (power clean and front squat). Only the last set is max effort for the front squats.
Metcon
Metcon (Time)
For Time
21 Hang Power Cleans
21 Thrusters
21/17 Cal Row
2:00 Rest
15 Hang Power Clean
15 Thrusters
15/12 Cal Row
1:00 Rest
9 Hang Power Clean
9 Thrusters
9/7 Cal Row
Record total time