02 January 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Front Squats

10 Push Press

10/7 Pushups

Metcon

Metcon (Time)

Team Wod

For Time

Row 1,000/800m

2 Rounds:

20 Thrusters (Light)

20 Lateral Burpees

Row 1,000/800m

2 Rounds:

20 Thrusters (Moderate)

20 Lateral Burpees

Row 1,000/800m

2 Rounds:

20 Thrusters (Heavy)

20 Lateral Burpees
Post total time

Plan for 3 jumps on thrusters. You choose the weights. Would like tk see you hold at minimum sets of 5 even for your “heavy” sets. For some if you it mught be easier to figure out what heavy is and work your way backwards

Categories: WOD

Previous Post:

«

Next Post:

»