2
Feb

CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2:

AMRAP 15 (RELAY STYLE)

Overhead Plate Lunge Walk x 10 Steps (45/25)

Wall Ball x 10

Overhead Plate Lunge Walk x 10 Steps (45/25)

Handstand Pushup x 6

RX+

HSPU x 12
Score is ROUNDS + REPS

A good pace here is about 1:30/round. So strive to accomplish 10 full rounds (5/each athlete).

5:00 REST (…..time to get the rowers out)

Metcon (Time)

TEAM BOAT RACE

FOR TIME:

Female/Female Team : 1500m

Male/Female Team: 2000m

Male/Male teams : 2500m
These are SPRINT intervals. Ladies should be pushing hard for about 150-200M, while guys are pushing 200-250m. It doesn’t need to be exact, when you transition. Each effort should last about :40 seconds.

We will review sprint mechanics on the rower at the beginning of class .

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