CrossFit North Reston – CrossFit
Weightlifting
Push Jerk (4 x ME @90%)
Record number reps for each set
Follow Structure
4 Rounds
Minutes 0:00-2:00
Row x 350m/280m
Minutes 2:00-4:00
Push Jerk x ME (unbroken) @90%
**Based of 3-Rep**
(Goal: 3-6 Reps/Set)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
1-2-3-4-5-6-7-8-9-10
Strict Pullups
Strict Handstand Push-ups
Record total reps completed
We will definitely see this piece again. Make sure to record score and be detailed with any notes.
Some possible options for scaling today:
1)Kip one movement
2)Kip both movements
3)Wall Walks x 3 each round and follow strict Pullup rep scheme