22 January 2021

CrossFit North Reston – CrossFit


Metcon (3 Rounds for reps)

On a Running Clock


1:20 Work /:40 Rest x 4

Thruster x 12

Pull-ups x Max (time remaining)


1:20 Work / :40 Rest x 4

Lateral Burpee x 9

Toes to Bar x Max (time remaining)


1:20Work / :40 Rest x 4

Row x 15/12

Double Unders x Max (time remaining)
Record total reps at each station (pull-ups, toes to bar, double Unders)

This one was fun to test. Each block will be 8min long (1:40/:20 x 4), followed by a 2:00 rest. A couple notes for success on this one (scaling will be important):

1) Thrusters need to be very light (75/55 or lighter).

2) Burpees should be completed <:45sec each round
3) Rowing should be completed <:50sec each round.

Categories: WOD

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