09 August 2021

CrossFit North Reston – CrossFit


Back Squat (3 x 8, 1 x 6)

Record final set

Follow Structure:

Every 3:00 x 4 Rounds

15/12 Cal Row

Back Squat

Little bit different structure but should still give you ample time to complete work without being rushed.

*Just a reminder this is based off of you 2 Rep*

Set 1: x 8 @65%

Set 2: x 8 @70%

Set 3: x 8 @75%

Set 4: x 6 @80%


Metcon (Time)

For Time


Hang DB Snatch (Left Arm)

Hang DB Snatch (Right Arm)

Goblet Squat
Record total time

To begin workout complete 9 reps of hang db snatch on your left arm, then 9 reps on your right arm, then finish the round with 9 goblet squats. Next round complete the same process except with 8 reps. Continue until you make it down to 1 rep.

Categories: WOD

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