24 September 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

10 Pvc Pass Throughs

10 Pvc Around the Worlds

10 Kip Swings

10 Air Squats

10 Pvc Overhead Squats


With Empty/Light Bar

*Using Snatch Grip*

3 Rounds

5 Deadlifts

5 Hang High Pulls

5 Hang Power Snatch


Metcon (Weight)

Build up to heavy

1 Power Snatch + 1 Hang Power Snatch
Record weight used

It has been a while for most of you. So please stay within what you feel comfortable with today. Make sure to get adequate build up/warm-up reps as you build on your bar.


Metcon (AMRAP – Rounds and Reps)


100m Run

6 Hang Power Snatch @~70% (part A weight)

100m Run

10 Toes to Bar

1:00 Rest
Record total rounds + reps

Categories: WOD

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