15 January 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

12 Band Pull Aparts

12 OHS (w/band)

300/250m Row

Weightlifting

Snatch (8 x 1 @70%, 6 x 1 @72.5%, 4 x 1 @75%)

Perform 8 singles @70, 6 singles @ 72.5, and 4 singles @ 75%. Take rest as needed between reps.

Perform each rep as a single rep. Be as perfect as you can while accumulating reps.

Enter 75% weight in Wodify.

Metcon

Metcon (Time)

For Time

35/25 Cal Row

15 Toes to Bar

12/9 HSPU

12 Toes To Bar

9/6 HSPU

9 Toes To Bar

6/3 HSPU

35/25 Cal Row

9 Toes to Bar

6/3 HSPU

12 Toes to Bar

9/6 HSPU

15 Toes to Bar

12/9 HSPU

35/25 Cal Row
Record total time

RX+

Row 45/35 Calories

18 Toes to Bar

18/12 HSPU

15 Toes to Bar

15/9 HSPU

12 Toes to Bar

12/6 HSPU

Row 45/35 Calories

12 Toes to Bar

12/6 HSPU

15 Toes to Bar

15/9 HSPU

18 Toes to Bar

18/12 HSPU

Row 45/35 Calories

Categories: WOD

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