13 March 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Bike x 1:00 (light pace)

10 Good Mornings

10 Front Squats

*empty/light Barbell*

Weightlifting

Clean (5 x 4 @75%)

Post weight used

Does not need to be touch and go but take less then :05 seconds between each rep. Take 1:30-2:00 between sets

Clean (5 x 4 @75%)

Post weight used

Does not need to be touch and go but take less then :05 seconds between each rep. Take 1:30-2:00 between sets

Metcon

Metcon (Time)

For Time

10 DB Power Snatch (50/35)

10 Toes to Bar

12/8 Cal Bike

2:00 Rest

20 DB Power Snatch

20 Toes to Bar

15/10 Cal Bike

2:00 Rest

30 DB Power Snatch

30 Toes to Bar

20/14 Cal Bike
Post total work time

(Subtract 4:00)

RX+

Bike 15/10 -rd1

Bike 20/14 -rd2

Bike 25/18 -rd3

Categories: WOD

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