CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
:20 Row Sprint
10 Empty Bar Thrusters
5 Strict Pullups
Weightlifting
Back Squat (1 x 1)
Record heavy single
Keep these a full depth squat.
Metcon
Metcon (Time)
For Time
12 Chest To Bar
12 Thrusters (115/75)
(:90 Rest)
9 Chest to Bar
9 Thrusters (115/75)
(:90 Rest)
6 Chest to Bar
6 Thrusters (115/75)
Post total work time
(Subtract 3:00 from clock after last set)
RX+
Muscle Ups
Thrusters @135/95
With descending reps and :90 rest between sets, try to stay as unbroken as possible through this workout