CrossFit North Reston – CrossFit
Warm-up (No Measure)
5 hip circles each side
10 empty barbell thrusters
Metcon (AMRAP – Rounds and Reps)
3 Rounds each, alternating
14 clean and jerks (95/65)
Strip plates, each athlete takes one to use for the rest of their workout. For “RX,” the plate cannot be set down until the end of the workout.
In remaining time, AMRAP of
14 burpees to plate
14 OH stationary lunges with plate
14 weighted sit ups with plate
Partner 1 will complete burpees, then partner 2 will complete burpees, partner 1 will complete lunges, then partner 2 will complete lunges, etc. Run will be completed together.
Your circle (plate) is your best friend for the workout!
Score Rounds + Reps, clean and jerks do not count toward your total.