CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Glute Bridges
15 Barbell RDLs
20 Sit-ups
Weightlifting
Clean and Jerk (8 x 1 @70%, 6 x 1 @72.5, 4 x 1 @75%)
Perform 8 singles @70, 6 singles @ 72.5, and 4 singles @ 75%. Take rest as needed between reps.
Perform each rep as a single rep. Be as perfect as you can while accumulating reps.
Enter 75% weight in Wodify. All Squat Cleans
Metcon
Metcon (Time)
For Time
20 Double Unders
10/6 HSPU
10 Toes to Bar
40 Double Unders
10/6 HSPU
15 Toes to Bar
60 Double Unders
10/6 HSPU
20 Toes to Bar
80 Double Unders
Post total time
**A lot on the pullup bar this week. If your hands are a little beat up, do 1.5x abmat situps
Rx+
15/9 HSPU