13 January 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

300/250m Row

:30 Split Squat Hold/Side

10 Wall Balls

Weightlifting

Back Squat (1 x 1)

Build to a heavy single

We will be using today’s score to base our percentage work off of for the next few weeks. Please make sure to maintain DEPTH and FORM on all attempts.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

Power Snatch x 10 (75/55)

Abmat Situp x 15

Double Unders x 35
Record Rounds + Reps

RX+

Power Snatch @95/65

GHD Sit-ups x 10

Double Unders x 50

Attempt to keep power snatches all TnG and unbroken on each round

Categories: WOD

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