CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
90/90 Hip Rotations x 5/side
Quadruped Hip Circles x 5/Side
Goblet Squat Hold (use counterbalance) x :30
into
3 Rounds
InchWorm -> Pushup x 6
Hang Muscle Snatch x 6
Metcon
Metcon (2 Rounds for reps)
On a Running Clock….
Min 0:00-5:00
For Time
Row x 500m/400m
Min 5:00-15:00
For Reps
AMRAP 7
Hang Power Snatch x 10
Burpee Box Jump x 8
15:00-20:00
For Time
Row x 500m/400m
20:00-30:00
For Reps
AMRAP 7
Front Squat x 10
Lateral Burpee x 8
Record total reps for each AMRAP
(Then post both row times down below)
Woukd like to see most of you make a slight bump in your front squat weight for the second amrap
Metcon (2 Rounds for time)
500/400m Row Times
Post times here