02 November 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Bike x 1:00

Wall Slide x 8

Pushup (3) into Pike (:10) x 3

2 Rounds

Strict Press x 10

Goblet Squat X 10


Metcon (AMRAP – Reps)

“Death By…. ”

Every 2 minutes until you can no longer finish…

7/5 Calorie Assault Bike

6 Wall Balls

1 Shoulder To Overhead

Round 2:  2 Shoulder to Overhead

Round 3:  3 Shoulder To Overhead

Round 4:  4 Shoulder To Overhead

… And so on…

Score is total reps of shoulder to overhead

If you miss a round, you will start back at 1 and continue to work your way back up for the remaining 20 min

Metcon (Weight)

3 Rounds NFT

Half Kneeling DB Overhead Press x 8-10/Arm

Weighted Hanging Knee Raises x 10-15
Record weight for the DB Press

Categories: WOD

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