04 February 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

6 Inchworms

6 Barbell RDL (75/55)

6 Hang Power Clean + Jerk

6/3 Strict Pullups

Metcon

Metcon (4 Rounds for weight)

Every 3:00 x 4 Rounds

Building TnG Power Snatch

Rd1: x 8

Rd2: x 6

Rd3: x 4

Rd4: x 2
Record weight for each round

(Post jumps in notes section)

**Refer to 01/21/2020

Try to slightly increase weight in a couple rounds from previous scores

Metcon (Time)

For Time

12 Rounds Barbell Complex (75/55)

2:00 Rest

9 Rounds Complex (95/65)

2:00 Rest

6 Rounds Complex (115/75)
Post total work time

(Minus 4 minutes)

Complex:

1 Deadlift

1 Power Clean (from floor)

1 Push Jerk

1 Cluster (from floor)

RX+

95/65

115/80

135/95

Categories: WOD

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