CrossFit North Reston – CrossFit


Metcon (8 Rounds for weight)

Every 3:00 – 8 Rounds

Bike x 10/6 Calories


Snatch Ladder (Building)

X 4 (Rounds 1+2)

X 3 (Rounds 3+4)

x 2 (Rounds 5+6)

X 1 (Rounds 7+8)
Record weight EACH round

RX+ Bike 12/8

Please refer to our last snatch ladder on 2/26/18

ALL bike intervals need to be completed under 1:00, tbis should be a moderate pace bike working :30-:45/round.

Metcon (AMRAP – Reps)

1:30 Work / :30 Rest x 5

Wall Ball x 15

Pushups x ME
Score is TOTAL push-ups


Wall Ball x 15 (30/20)

Please standardize your push-ups. You must touch your chest to the floor EVERY rep. If this is too difficult use an abmat to decrease ROM or if need be elevate your hands on a box/barbell that you will need to touch for a rep to count.

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