14 January 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

12 DB Snatch

10 Burpees

8/5 Strict Pullups

Weightlifting

Power Clean (Every :20 x 8:00 @70%)

Record weight used

Focus on pulling yourself under the bar and receiving the bar in a great front rack position on each rep

Metcon

Metcon (5 Rounds for time)

Every 2:00 x 5 Rounds

Bike x 12/8

15 Kettlebell Swings (1.5/1)
Record time for each round

RX+

Bike 15/10

KB @ 2/1.5

Need to push at a hard but sustainable pace on the bike. ALL swings should be just above head height

Categories: WOD

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