22 October 2021

CrossFit North Reston – CrossFit


Push Jerk (1 x 3)

Work up to heavy 3-rep

Been a while since we tested this. You may use either a push press or push jerk for this portion.


Metcon (3 Rounds for reps)

Every 2:00 x 4 Rounds

Run x 150m

Max DB Snatch

(2:00 Rest)

Every 2:00 x 4 Rounds

Row x 12/10

Max Bike Cals

(2:00 Rest)

Every 2:00 x 4 Rounds

Wall Ball x 20

Max Burpees
Record totals for each section

The first movement of each section should be about :45 seconds, fill the rest of the remaining two minute block with as much work as you can of the second movement. Good luck!

Categories: WOD

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