CrossFit North Reston – CrossFit


Metcon (AMRAP – Reps)

Accumulate 25-30 Reps:

Handstand Pushup


Strict Press
Post TOTAL reps, BUT more importantly is to note exactly what variation you are working on so when you see this pop up again you can look back and try to progress.

Primary goal here is to stress the shoulders. If you are little over or under the 25-30 rep range, no big deal. There are number of variations of HSPU that can be utilized to make the movement more difficult or easier.


Metcon (6 Rounds for reps)

2:00 Work / 1:00 Rest x 6 Rounds

Row x 12/10

Hang DB Clean and Press x 10 (5/Arm)

Toes to Bar x ME
Post number of toes to bar for EACH round.

Push hard on the row, unbroken/smooth on db cycling, and chip away at t2b or a variation of. This does not need to be unbroken.


Male DB: 35-40lb

Female DB: 25-30lb


Row 15/12

DB 50/35

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