CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Split Squat Hold (each leg, can be broken up however you like)
Into..
2 Rounds
12/10 Cal Row
12 Wall Balls
Weightlifting
Back Squat (3 x 3 @85%)
Record weight used
Metcon
Metcon (Time)
For Time
4 Rounds
4 Chest to Bar
4 Hang Squat Cleans (135/95)
(3:00 Rest)
3 Rounds
8 Chest To Bar
8 Hang Squat Cleans (115/75)
(3:00 Rest)
2 Rounds
12 Pullups
12 Hang Squat Cleans (95/65)
Post total work time
(Subtract 6:00 from final time)
RX+
155/105
135/95
115/75