02 October 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

T-Spine Extension x 10

T-Spine Rotation x 5/side

PVC Shoulder Ext Rotation x :30/side

3 Rounds


6 Hang Power Clean

4 Shoulder to OH

*First Round – Strict Press

**Second Round – Push Press

***Third Round – Push Jerk


Power Clean (1 x 3)

Record heaviest 3-rep

Take your time working up to a heavy threes rep. This should be a touch and go if you are comfortable with it


Metcon (Time)

Every 5 min x 5 Rounds

150m Run

10 Lateral Burpees

6 Hang Power Clean

6 Push Jerk
Record slowest round

This is a variation based off of 9/11/20. Eveyone who made it to class should plan to increase barbell weight 5-10lbs.

Categories: WOD

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