CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Row 10/8 Cals
8 Squats (Empty Bar)
8/5 Pushups
Rd 1 – Back Squats
Rd 2 – Front Squats
Rd 3 – Overhead Squats
Weightlifting
Snatch (8 x 1 @75%, 6 x 1 @77.5%, 4 x 1 @80%)
Perform 8 singles @75%, 6 singles @ 77.5%, and 4 singles @80%. Take rest as needed between reps.
Perform each rep as a single rep. Be as perfect as you can while accumulating reps.
Enter 80% weight in Wodify.
Metcon
Metcon (Time)
For Time
1000/800m Row
15 Pullups
30 DB Snatch (50/35)
15 Pullups
1000/800m Row
Post total time
RX+
1000/800 Row
30 Pullups
50 DB Snatch
30 Pullups
1000/800 Row