06 January 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

3 Rounds

Row x 12/10

Pushup x 12/8

Kettlebell Swing x 12


Deadlift (See Description)

Record heaviest set

Working sets:

Set1: x 5 @70%

Set2: x 4 @80%

Set3: x 3 @90%

Set4: x 1 @>100%

Many of you have set new records over the last few weeks, so dont feel the need to try and increase again.


Metcon (Time)

3 Rounds

10 Burpee Box Jump Overs (24/20)

14 Toes to Bar

14 Single Arm DB Hang Clean and Jerk (50/35)

*2:00 Rest After Each Round*
Post total work time (Subtract 4:00 from time @ the end of 3rd round)


20 Burpee Box Jump Overs

For clean and jerks, you do not have to alternate. Just must accumulate 7/arm.

Categories: WOD

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