CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
T-Spine Ext x 10
T-Spine Rotation x 5/Side
1:00 Pigeon Stretch/Side
into
3 Rounds (Building)
Bike x :30
3 Deadlifts
3 Hang Power Clean
3 Power Cleans
Metcon
Metcon (Weight)
EMOM 25
Min 1) Power Clean x 5
Min 2) Alt Weighted Step ups x 12
Min 3) Hspu x 8/4
Min 4) Bike x 12/7
Min 5) Rest
Record weight used on Power cleans