CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
Steady 5:00 AMRAP
12 Step-ups
12/8 Pushups
12 DB Thrusters
Weightlifting
Metcon (4 Rounds for weight)
Every 3:00 x 4 Rounds
Building TnG Power Snatch
Rd1: x 9
Rd2: x 7
Rd3: x 5
Rd4: x 3
Record weight for each round
(Post jumps in notes section)
Metcon
Metcon (4 Rounds for reps)
AMRAP 2 x 4 (2:00 Rest)
Thrusters x 6 (95/65)
Chest to Bar x 4
Record total reps for each AMRAP
RX+
Thrusters x 10 (95/65)
Muscle ups x 3 (ring if you are capable)