CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
T-Spine Extension and Rotation
Into
2 Rounds
Row x 10/8 Cal
Inchworm x 6
Into
2 Rounds
3 Position Power Snatch (empty/light bar)
Weightlifting
Metcon (Weight)
Build to heavy complex
1 Power Snatch + 1 Hang Power Snatch
Record heavy set
Refer to 9/24/2020
Metcon (Weight)
EMOM 9
Min 1: Hang Power Snatch x 10
Min 2: Chest to Bar x 6
Min 3: Double Unders x 40
Record weight used for snatch
Metcon
Metcon (Time)
For Time
2 Rounds (2:00 Rest between Rounds)
12-10-8-6
Wall Balls
Record total time
Each set MUST be unbroken, and the ball must drop to the floor between each set. Once you finish your set of 6, you take 2:00 min rest and then start your next round.