12 December 2019

CrossFit North Reston – CrossFit


Warm-up (No Measure)

3 Rounds

10 Toes to Bar

8 Hang Power Clean

6 Front Squat

4 Thrusters


Front Squat (5 x 3 (:03 Pause))

Record heaviest set

Perform sets every 2:00 for 10:00. You may adjust weight as needed across your sets, but dont feel obligated ti build every set. Stay towards the lighter side of what you’re capable of and really work on holding for the entire three seconds in the bottom position. You will see this again so don’t feel the need to push weight too much today.


Metcon (3 Rounds for time)

Every 4:00 x 3 Rounds

Bike x 12/8

Pullups x 10

Burpees x 10
Record time each round


Chest to Bar

Categories: WOD

Previous Post:


Next Post: