CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x :30
Pushup x 8/6
Pull Apart x 12
2 Rounds
RDL x 8
Hang Power Clean x 8
Strict Press x 8
Weightlifting
Clean and Jerk (6 x 3 Building)
Record heaviest weight used
Follow Structure:
Every 3:00 x 6 Rounds
200m Run
3 Clean and Jerks (Building)
Metcon
Metcon (Time)
For Time
3 Rounds
10 Toes to Bar
8 Lateral Burpees
30 Double Unders
Into
3 Rounds
8 Toes to Bar
6 Lateral Burpees
30 Double Unders
Into
3 Rounds
6 Toes to Bar
4 Lateral Burpees
30 Double Unders
Record total time
Use your barbell from part A for the lateral burpees