16 February 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Bike x 1:00

PVC Around the Worlds x 8/Direction

PVC OHS x 10 (deep as possible, focus on shoulder position)


3 Rounds

Inchworm x 5

Hang High Pull (Snatch Grip) x 4

Hang Power Snatch x 3


Power Snatch (5 x 3 Building)

Record heaviest set

These do not need to be touch and go. The three reps should be accomplished under one minute each round, once you finish you can hop on the bike and start working through your two minute ride. I’m thinking most of you can be working 300-350watts for guys and 200-250watts for ladies.

Follow structure:

Every 4:00 x 5 Rounds

3 Power Snatch

2:00 Bike (Moderate Pace)

Rest/Adjust Bar (Time Remaining)


Metcon (Time)

For time

8 Rounds

5 Hang Power Clean

9/6 Pushups

20 Double Unders
Post total time

Categories: WOD

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