11 December 2019

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 15yds = 1 Rep)
Record total reps each round (row + pushups + “reps” of carry)

RX+

30/25 Cal Row

Categories: WOD

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