16 December 2019

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

300/250m Row

5 Inchworms

10 Toes to Bar

Weightlifting

Deadlift (See Description)

Record heaviest weight

Working Sets

x 6 (65%)

x 5 (75%)

x 4 (85%)

x 1 (95%)

Metcon

Metcon (2 Rounds for time)

15-12-9

Thrusters (95/65)

Pullups

5:00 Rest

12-9-6

Thrusters (95/65)

Pullups
Record time for each portion

If scaled properly this should be fairly close to a 1:1 work to rest.

RX+

21-15-9

15-12-9

@95/65

Categories: WOD

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