CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Hang Power Cleans
20 Double Unders
:30 Pullup Bar Hang
Weightlifting
Power Clean (Every :20 x 8:00 @75%)
Record weight used
Metcon
Metcon (6 Rounds for calories)
EMOM 4
Min 1: :30sec Max Cal Row
Min 2: Rest
EMOM 4
Min 1: :40sec Max Cal Row
Min 2: Rest
EMOM 4
Min 1: :50sec Max Cal Row
Min 2: Rest
Record Calories for each min (need 6 scores)
Hard pace row intervals. Increase stroke frequency in order to “accelerate” as quickly as possible