12 February 2020

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

Categories: WOD

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