CrossFit North Reston – CrossFit
Weightlifting
Push Jerk (1 x 3)
Work up to heavy 3-rep
Been a while since we tested this. You may use either a push press or push jerk for this portion.
Metcon
Metcon (3 Rounds for reps)
Every 2:00 x 4 Rounds
Run x 150m
Max DB Snatch
(2:00 Rest)
Every 2:00 x 4 Rounds
Row x 12/10
Max Bike Cals
(2:00 Rest)
Every 2:00 x 4 Rounds
Wall Ball x 20
Max Burpees
Record totals for each section
The first movement of each section should be about :45 seconds, fill the rest of the remaining two minute block with as much work as you can of the second movement. Good luck!