CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round:
Cat/Cow x 10
Deadbug x 20
90/90 Rotations x 10
Inchworms x 6
Every 2:00 x 4 Sets
200/150m Sprint Row
Weightlifting
Metcon (Weight)
4-5 Sets
Build to Heavy Complex of:
Option1:
1 Hang Power Clean
+
2 Hang Squat Clean
Option 2:
1 Hang Power Clean
+
2 Front Squats
Record heaviest set
(post in notes which complex you worked on)
You may choose either complex to build up today. Especially for those who struggle with the front rack position, option 2 may be a better route for today.
Metcon
Metcon (4 Rounds for time)
Every 4:00 x 4 Rounds
35 Double Unders
8 Pullups
8 Hang Squat Cleans
8 Pullups
35 Double Unders
Record time for each round