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