CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

200m run

5 hip circles each side

10 empty barbell thrusters


Metcon (AMRAP – Rounds and Reps)

AMRAP 31:41

Buy In:

3 Rounds each, alternating

14 clean and jerks (95/65)

Strip plates, each athlete takes one to use for the rest of their workout. For “RX,” the plate cannot be set down until the end of the workout.

In remaining time, AMRAP of

14 burpees to plate

14 OH stationary lunges with plate

14 weighted sit ups with plate

314m run
Partner 1 will complete burpees, then partner 2 will complete burpees, partner 1 will complete lunges, then partner 2 will complete lunges, etc. Run will be completed together.

Your circle (plate) is your best friend for the workout!

Score Rounds + Reps, clean and jerks do not count toward your total.

Categories: WOD

Previous Post:


Next Post: