11
Oct

CrossFit North Reston – CrossFit

Metcon

Metcon (3 Rounds for reps)

EMOM 8

Minute 1) DB Snatch x 10

Minute 2) Lateral Hurdle Hops x Max Reps (:45)

2:00 Rest

EMOM 8

Minute 1) Burpees x 8

Minute 2) Bike x Max Cal (:45)

2:00 Rest

EMOM 8

Minute 1) Kettlebell Swing x 15

Minute 2) Row x Max Cal (:45)

RX+ Adjustments

DB Snatch x 12

Use the High Hurdle Setting

Burpees x 12

Scaled Adjustments

DB Snatch x 6

Lateral Line hops

Kettlebell Swing x 10
Round 1 is total number of Lateral Hurdle Hops

Round 2 is total number of Calories on the Bike

Round 3 is total number of Calories on the Rower

For all of the “Max Efforts” strive for consistency. You are working for 30 minutes so pace yourself accordingly

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