CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row
Into
2 Rounds
(Left Arm)
5 Single Arm DB Front Squat
5 Single Arm Push Press
5 Single Arm Thrusters
(Right Arm)
5 Single Arm DB Front Squat
5 Single Arm Push Press
5 Single Arm Thrusters
Metcon
Metcon (AMRAP – Reps)
AMRAP 2 x 12 (relay style- 6/each)
Row x 225/175m
8 Hang Power Snatch (95/65)
ME Thruster (Time Remaining)
Record total thrusters completed
RX+
250/200m Row
115/75
Scaling considerations:
The row should be under :45/rd. Also select a weight you will be able to go unbroken on snatches each round.