06 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

PVC Pass Through x 10 / Single Arm Circles x 5

Wall Slides x 8

Active Bar Hang x :20

3 Rounds

Strict Press x 3

Push Press x 3

Push Jerk x 3

Bent Over Row x 10

Weightlifting

Push Jerk (10 x 3)

Record heaviest set(s)

Follow Structure:

EMOM 20

Min. 1) 3 Push Jerks (from the floor )

Min. 2) ** Pull of Choice **

Pull Options:

1.) 2-4 Muscle Ups

2.) 4-6 Chest to Bar

3.) 3-5 Strict Pullups

Metcon

Metcon (Time)

5 Rounds for Time

7 Kettlebell Swings

7 Burpee Box Jumps

7 Kettlebell Swings

30 Double Unders
Record total time

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»