11 January 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

Bike/Row x 1:00

PVC Pass Through/Single Arm Circles x 10

Active Bar Hang x :15-:20


2 Rounds

Wall Slides x 6

Ring Rows x 10


Strict Press (3-4 x 5)

Record heaviest set(s)

Refer back to last two weeks (1/6/22 and 12/30/21). Need everyone to continue to do something better then you did last time (more weight, reps, sets, etc). Lots of opportunities, just looking for small improvements.


Metcon (2 Rounds for reps)

2 Cycles Through

1:30 Work / :30 Rest x 2 Rounds

Bench x Max UB @80-85%

Bike x ME Cals (Time Remaining)

(2:00 Rest/Transition)

1:30 Work / :30 Rest x 2 Rounds

DB Row x 10/Arm

Wall Ball x ME (Time Remaining)

(2:00 Rest/Transition)
Round 1 = Total Bike Cals

Round 2 = Total Wall Balls

Not as complicated as it looks. The focus is our pressing and pulling. Fill the rest of the time with either wall balls or bike. Wall balls do not need to be unbroken.

Everyone please look back at bench numbers to make life easier in class.

Categories: WOD

Previous Post:


Next Post: