CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Hamstring Stretch x :30
Band Assisted Leg Lowering x 8/side
Into
Every 3 x 3 Rounds
Row x 12/10
Pushup x 10/6
Kettlebell Swings x 15
Weightlifting
Metcon (Weight)
Build to heavy complex
3 Deadlifts
3 Hang Power Cleans
3 Shoulder to OH
Record weight used
The bar should not come to rest on the ground once you begin. This should be three TnG deadlifts, into 3 hang power clean, into 3 shoulder to overhead.
Metcon
Metcon (Time)
5 Rounds for Time
5 Rounds
10 Pull-ups
10 Alt DB Snatch
10 S-DB Step Up (24/20)
Record Total Time