CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Spiderman Lunge
15 Bodyweight Glute Bridges
10 90/90 Hip Rotations
2 Rounds
1:00 Double Under / Single Under
5 Hang Muscle/Power Clean
5 Front Squats
5 Thrusters
Weightlifting
Front Squat (1 x 5, 1 x 3, 1 x ME)
Record weight/reps on last set
1st Set: @75%
2nd Set: @85%
3rd Set: @95%
Metcon
Metcon (Time)
For Time
9-7-5-3-1
Thrusters
Bar Facing Burpees
(2:00 Rest)
9-7-5-3-1
Thrusters
50 Double Unders (Between each set)
Record total time