CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
10 Pvc Pass Throughs
10 Pvc Around the Worlds
10 Kip Swings
10 Air Squats
10 Pvc Overhead Squats
Into
With Empty/Light Bar
*Using Snatch Grip*
3 Rounds
5 Deadlifts
5 Hang High Pulls
5 Hang Power Snatch
Weightlifting
Metcon (Weight)
Build up to heavy
1 Power Snatch + 1 Hang Power Snatch
Record weight used
It has been a while for most of you. So please stay within what you feel comfortable with today. Make sure to get adequate build up/warm-up reps as you build on your bar.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
100m Run
6 Hang Power Snatch @~70% (part A weight)
100m Run
10 Toes to Bar
1:00 Rest
Record total rounds + reps