12 October 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Inchworm x 6

Half Kneeling Single Arm DB OHP x 6 /Arm

Active Bar Hang x :20

2 Rounds

RDL x 5

Hang Power Clean x 5

Strict Press/Push Press x 5


Metcon (Weight)

Every 3:30 x 7 Rounds

Complex (Building)

9 Deadlifts

6 Hang Power Clean

3 Shoulder to Overhead


12 Toes to Bar
Record heaviest weight on complex

Everyone should have some rest time on the end of each round. Build as you feel you can through the workout. Nothing wrong with sticking with same weight for multiple rounds.

Metcon (No Measure)

Every 2:30 x 4 Rounds

Plank x 1:00

Banded Pull Aparts x 15
Solid upper back and midline finisher to wrap things up today.

Categories: WOD

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