CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
:30 Dead Hang from Pullup Bar
5 Hang Squat Clean Thrusters
32yd Prowler Push
Weightlifting
Snatch (See Description)
Record heaviest weight
Refer to 11/27/2019 and 12/11/2019
3 x 4:00 Blocks
(w/1:00 Rest/Build)
Every :30 x 4:00
1 Squat Snatch
Metcon
Metcon (Time)
4 Rounds
8 Chest to Bar
12 Overhead Squats (95/65)
Record total time
RX+
Bar Muscle-Ups
Repeat from 11/27/19