06 July 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Hamstring Stretch x :30

Inchworm x 6

2 Rounds

Row x 10/8

BB RDL x 10 (:03 Pause)


Deadlift (1 x 8)

Build to heavy 8-Rep

Make sure to keep all sets touch and go

Metcon (Weight)

Every 2:00 x 5 Rounds

50 Double Unders

8 Deadlifts @80%
Record weight used

Similar to last week, should have plenty of time each round. Take time in the setup and execute perfect sets of 8 TnG


Metcon (7 Rounds for reps)

1:30 Work / :30 Rest x 7 Rounds

Row 12/10

Into max reps of

3 Burpees

3 Push Press
Record reps for EACH round

(Do not include row)

Once you complete the row, begin to accumulate as many rounds/reps as possible if push press and burpees in the time remaining.

Categories: WOD

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