13 January 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

250/200m Row

:30 Hanstring Stretch/Side

5 Inch Worms


3 Rounds

5 Tempo Goblet Squat (1.5 Reps)

5 SL Hip Airplanes

5 Glute Bridges (:10 Hold)


Metcon (2 Rounds for weight)

On Running Clock…..


Row 1000/800m


Build to a Heavy 3 Rep Hang Power Clean


Row 1000/800m


Build to a Heavy 5 Rep Deadlift
Record weights for both the hang power clean section (round 1) as well as the deadlift section (round 2)

*You will also enter your row times below*

Looking for about 3-4 hard sets during each lifting section.

Metcon (2 Rounds for time)

1000/800m Row Scores
Enter both times for the above rows

Categories: WOD

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