11 May 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Pass Throughs

10 Wall Slides

2 Rounds

8 Single Arm DB Push Press

12 Alt DB Snatch

Weightlifting

Push Press (3 x 8)

Record heaviest set

Looking for 3 challenging sets. Add weight to build to a heavy 8-Rep for today.

Metcon

Metcon (4 Rounds for reps)

3min. AMRAP:

15/11 Cal Assault Bike

10 Pull-Ups

Max Push Press (85% part A) in remaining time…

Rest 1:30

3min. AMRAP:

15/11 Cal Assault Bike

10 Pull-Ups

Max Deadlifts in remaining time…

Rest 1:30

3min. AMRAP:

15/11 Cal Assault Bike

10 Pull-Ups

Max Push Press (85% part A) in remaining time…

Rest 1:30

3min. AMRAP:

15/11 Cal Assault Bike

10 Pull-Ups

Max Deadlifts in remaining time…
Record total reps for each AMRAP

(Include all bike cals and pullups in score for each round)

You may adjust the bar for a heavier deadlift during your rest period, BUT keep this incredibly moderate today. Work on controlling every aspect of the hinge while inder fatigue. Be ready to push the bike!!

Categories: WOD

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