CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
1:00 Lat Stretch/Side
:30 Spiderman Lunge Hold
Into
3 Rounds
Row 150/100m
6 Kip Swings
4 Hang Cluster
Metcon
Metcon (Time)
For Time
7 Rounds
12/10 Cal Row
9 Pullups
6 Thrusters
3 Lateral Burpee
2:00 Rest
Record time at the end of the 7th round
Unbroken sets and quick transititions are the keys to success in this one. Looking for rounds to be 1:45-2:15 for most. Push hard through each round, especially opening up on the rower.