17 January 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Row x 300/250

15 Goblet Squats

12 Alt Step-Ups

9/6 Pushups

6 Strict Toes to Bar

9/6 Pushups

12 Alt Step-ups

15 Goblet Squat

Weightlifting

Back Squat (1 x 5 @70%, 1 x 4 @80%, 1 x 3 @85%)

Record heaviest set

Everyone should be using the numbers from earlier this week. Dont go over your percentages, instead challenge yourself with tempo and control.

Metcon

Metcon (3 Rounds for reps)

AMRAP 4

25/15 Pushups

20 Box Jump Overs (24/20)

Max Cal Row (time remaining)

2:00 Rest

AMRAP 4

20 Box Jump Overs

18/14 Cal Row

Max Pushups

2:00 Rest

AMRAP 4

18/14 Cal Row

25/15 Pushups

Max Box Jump Overs
Score TOTAL reps for EACH section (include all reps, not just max set movement)

RX+

30/20 Pushups

25/20 Cal Row

25 Box Jump Overs

Categories: WOD

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