14 September 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Lat Stretch x :30/Side

Active Bar Hang x :20

Wall Slides x 6

2 Rounds

Row x 8/6 Cal

Hang High Pull x 6

Strict Press x 6


Metcon (Weight)

Every :90 x 10 Rounds

2 Power Cleans + 2 Shoulder to Overhead
Record heaviest weight

This should either be at a challenging weight straight through or some building as needed.


Metcon (Time)

Every :90 x 10 Rounds

Run 150m

Toes to Bar x 6
Record your slowest round time

Looking for consistency here. Should be a repeatable pace on the run, followed by an unbroken set of toes to bar.

Categories: WOD

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