18 December 2019

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Bike

:30 Wall Sit

10 Alt DB Snatch

Weightlifting

Clean (See Description)

Record Heaviest weight used

3 x 4:00 Blocks

(w/1:00 Rest/Build)

Every :30 x 4:00

1 Squat Clean

Refer to 12/4/19

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

12 Lateral Bar Burpees

10 Chest to Bar

8 Power Snatch (95/65)
Record Rounds + Reps

RX+

15 Lateral Burpees

15 Chest to Bar

10 Power Snatch (115/75)

Categories: WOD

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