CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Lat Stretch x 1:00
PVC Pass Through x 10
Kip Swings x 10
Into
2 Rounds
Bike x 1:00
Hang High Pull x 5
Hang Muscle Snatch x 5
Metcon
Metcon (Time)
Every 8 min x 4 Rounds
Bike x 20/14
Double Under x 50
Hang Power/Muscle Snatch x 15
Alt Box Step Up x 20
Toes to Bar x 20
Post slowest round
Recommended weight for hang snatch is 75/55, with the higher end being 95/65. Really focus on using your hips to snap the bar up over head. For the toes to bar, use situps to finish your set of 20 each round.