18 February 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:30sec Bike

10 Behind the Neck Push Press (Snatch Grip)

10 Overhead Squats

Weightlifting

Metcon (5 Rounds for weight)

Every 2:00 x 5 Rounds (Building)

Rd 1: 7 TnG Power Snatch

Rd 2: 5 TnG Power Snatch

Rd 3: 4 TnG Power Snatch

Rd 4: 3 TnG Power Snatch

Rd 5: 2 TnG Power Snatch
Record weight for each round

Metcon

Metcon (AMRAP – Reps)

EMOM 15

Min 1) 10 Burpees

Min 2) 10 Shoulder to Overhead (115/75)

Min 3) Max Chest to Bar Pullups
Record total pull-ups

RX+

12 Burpees

12 Shoulder to Overhead 135/95

Max Muscle ups

Make sure your shoulder to overhead stays unbroken each round. Select a weight you are confident with.

Categories: WOD

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