CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Assault Bike
Into..
3 Rounds
12 Alt DB Power Snatch
10 Goblet Squats
Weightlifting
Back Squat (4 x 4 @80%)
Record weight used
Metcon
Metcon (3 Rounds for reps)
AMRAP 5 x 3 (2:00 Rest)
Row x 300/250
Shoulder to Overhead x 20 (95/65)
Toes to Bar x 20
Post total reps for each amrap
Rx+
350/300m Row
Sh2Oh @ 115/75