7
Feb

CrossFit North Reston – CrossFit

Metcon

Metcon (2 Rounds for time)

Every 4:00 – (24:00) Alternating between A and B – 3x

A) 2 rounds:

Row x 150/100m

Toes to Bar x 8

B) 2 rounds:

Burpee x 6

Box Jump x 8

Kettlebell Swing x 10 (1.5/1)

RX+

12 T2B
Record SLOWEST time for each A and B.

A) The row should be a sprint, and completed in about :30 seconds. Toes to bar should be as close to unbroken as possible. Im hoping 2 rounds of this takes right around 2:00 for most.

B) Nothing really should slow you down here. Looking for about the same here, right around 2:00 of work. Don’t try to make these movements faster, simply just move through them without resting and you will be just fine.

Metcon (2 Rounds for time)

Every 4:00 – (24:00) Alternating between A and B – 3x

A) 2 rounds:

Row x 150/100m

Toes to Bar x 8

B) 2 rounds:

Burpee x 6

Box Jump x 8

Kettlebell Swing x 10 (1.5/1)

RX+

12 T2B
Record SLOWEST time for each A and B.

A) The row should be a sprint, and completed in about :30 seconds. Toes to bar should be as close to unbroken as possible. Im hoping 2 rounds of this takes right around 2:00 for most.

B) Nothing really should slow you down here. Looking for about the same here, right around 2:00 of work. Don’t try to make these movements faster, simply just move through them without resting and you will be just fine.

Metcon (Time)

TEAMS of 2

BIKE RELAY RACE

Female/Female – 70 Cal

Female/Male – 85 Cal

Male/Male – 100 Cal
As a team you will be accumulating the total calorie amount as fast as possible. Short sprints will be the key to vicotry today. Depending on strengths/ability most should be cycling through 8-15 cals at a time before switching out with your partner.

ATTENTION CHERRYPICKERS

Make sure you have a well thought out excuse as to why you missed. I will be asking on Friday.

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