29 December 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

PVC Pass Throughs x 10

Pushup to Pike x 6


2 Rounds

Ring Row x 10

BB Strict Press x 10


Metcon (AMRAP – Reps)

3 Rounds NFT

Handstand Pushup x Max UB (Min 6 Reps/set)

BB Bent Over Row x 10-12
Record total HSPU

(Note weight on BB rows)


Metcon (Time)

7 Rounds For Time:

7 Pull-Ups

7 Shoulder To Overhead

7 Burpees

7 Wall Ball (20/14)

30 Double Unders
Record total time

Transitions will be key to your success today. Shoulder to overhead must be unbroken.

Categories: WOD

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