09 December 2019

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Jump Squats

8/5 Pushups

10 Alt DB Snatch (5/arm)

Weightlifting

Bench Press (3 x 10)

Record heaviest set

Refer to 11/26/19

Metcon

Metcon (Time)

For Time (20:00 Cap)

25/20 Cal Row

30 Step Through Lunges

15 Burpees

10 Chest to Bar

15 Burpees

30 Step Through Lunges

25/20 Cal Row
Post total time

RX+

-Bear Hug 20/14 wall ball during lunges

-Muscle-ups

Step Through Lunge

https://youtu.be/cC3dgWo1_Ic

This will be just bodyweight unless you are doing RX+. Step back and forward is 1 rep. You may switch legs whenever you like.

Categories: WOD

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