CrossFit North Reston – CrossFit
Weightlifting
Push Jerk (2 x 7, 2 x 5)
Record weight for final two sets
Set 1+2: x 7 @80%
Set 3+4: x 5 @85%
Metcon
Metcon (4 Rounds for reps)
On a Running Clock
4 Rounds
Minutes 0-2
Row x 300/250m
Minutes 2-4
DB Bench x Hard Set (6-12/set)
Minutes 4-6
Rope Row x 10-12
Record reps on bench for each set
(Weight in notes)