CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
15/12 Cal Row
:30 Overhead Squat Hold (45/35)
8/5 Strict Pullups
Weightlifting
Snatch (See Description)
Record heaviest block
Refer back to 11/27/19
3 x 4:00 Blocks
(w/1:00 Rest/Build)
Every :30 x 4:00
1 Squat Snatch
Metcon
Metcon (2 Rounds for reps)
AMRAP 5 x 2 Rounds (5:00 Rest)
20/16 Cal Row
30/20 Pushups
Max Distance Farmers Carry (2/1.5)
(1 Length of Turf, Each 16 yds = 1 Rep)
Record total reps each round (row + pushups + “reps” of carry)
RX+
30/25 Cal Row