11 December 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Hamstring Stretch x :30

Band Assisted Leg Lowering x 8/side


Every 3 x 3 Rounds

Row x 12/10

Pushup x 10/6

Kettlebell Swings x 15


Metcon (Weight)

Build to heavy complex

3 Deadlifts

3 Hang Power Cleans

3 Shoulder to OH
Record weight used

The bar should not come to rest on the ground once you begin. This should be three TnG deadlifts, into 3 hang power clean, into 3 shoulder to overhead.


Metcon (Time)

5 Rounds for Time

5 Rounds

10 Pull-ups

10 Alt DB Snatch

10 S-DB Step Up (24/20)
Record Total Time

Categories: WOD

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