09 March 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

Lat Stretch x :60/side

Pec Stretch x :60/side

Single Arm Circles x 6/side

As a Class

Every 2:30 x 4 Rounds

Ring Row x 10

Strict Press x 6

Lateral Burpees x 6


Bench Press (1 x 3)

Build to a heavy 3-Rep

Refer back to 3/3/22 and 2/18/22 for our last two bench press days.


Metcon (AMRAP – Reps)


Min 1 + 2) Row x 24/19

Min 3) Double Under x 50

Min 4) Bench Press x ME @80%

Min 5) Rest
Record total reps for bench press

(Post weight in the notes)

Metcon for today will also serve as our back down sets for bench.

Remember this is the final week of the Crossfit Open…. Who is thinking we will see double under??? Great day to practice today.

Categories: WOD

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