30 October 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Lat Stretch x 1:00

PVC Pass Through x 10

Kip Swings x 10


2 Rounds

Bike x 1:00

Hang High Pull x 5

Hang Muscle Snatch x 5


Metcon (Time)

Every 8 min x 4 Rounds

Bike x 20/14

Double Under x 50

Hang Power/Muscle Snatch x 15

Alt Box Step Up x 20

Toes to Bar x 20
Post slowest round

Recommended weight for hang snatch is 75/55, with the higher end being 95/65. Really focus on using your hips to snap the bar up over head. For the toes to bar, use situps to finish your set of 20 each round.

Categories: WOD

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