CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
Row x 10/8
Pushup x 10/7
Wall Ball x 10
Weightlifting
Metcon (3 Rounds for reps)
AMRAP 1 Minute
Max Rep Power Cleans @60% +10/5lbs
Rest 3:00
AMRAP :90
Max Rep Power Cleans @70% +10/5lbs
Rest 3:00
AMRAP 2 Minutes
Max Rep Power Cleans @80% +10/5lbs
Record total reps for each set
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
Climb the Ladder
3 Calorie Row
3 Deadlift 155/105lbs
6/6, 9/9, 12/12 etc.
Post rounds + reps
RX+
185/125
*Just because you can deadlift the RX+ weights doesnt mean you should go RX+ today. In a short window, you should be pushing past the round of 15’s. You will need to move quickly.