CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
15 Bar Facing Burpees
10 Barbell RDLs (95/65)
50 Double Unders
Weightlifting
Metcon (3 Rounds for reps)
AMRAP 1 Minute
Max Rep Power Cleans @60%
Rest 3:00
AMRAP :90
Max Rep Power Cleans @70%
Rest 3:00
AMRAP 2 Minutes
Max Rep Power Cleans @80%
Post total reps each amrap
Metcon
Metcon (Time)
2 Rounds
20/14 Calorie Assault Bike
16 Box Step-ups (24/20)
15 DB Push Press (40/25)
Rest 5:00
Post total work time
(Subtract 5:00 from time when you complete 2nd round)
RX+
50/35