16 September 2019

CrossFit North Reston – CrossFit


Metcon (Weight)

4 Rounds NFT

3 Hang Power Snatch

3 Overhead Squats

3 Heaving Snatch Balance

3 Hang Snatch
Record weight used

**Remember this is simply time to work positioning, don’t let your weight on the bar dictate that.

If needed, take a short rest (:15-:30) each round before executing hang snatches.


Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

300/250m Row

15 Wall Balls

6 Power Snatch (115/75)
Record time completed each round



For most, this should be taking about 2-2:30 /round.

Categories: WOD

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