05 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Split Squat Hold

:30 Wall Lat Stretch

Into

3 Rounds

Wall Ball x 10

Pull Apart x 10

Weightlifting

Front Squat (3 x 8, 1 x ME @75%)

Record max set

Superset with

Max Pullups x 4

Metcon (Calories)

Every 5 x 4 rounds

Bike x :45

KB/DB Row x 8/Arm

Weighted Step-Up x 10/Leg (Non-Alternating)
Record total number of bike calories

(Post details of row/step-up in notes)

Categories: WOD

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