21 January 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Steady 5:00 AMRAP

12 Step-ups

12/8 Pushups

12 DB Thrusters

Weightlifting

Metcon (4 Rounds for weight)

Every 3:00 x 4 Rounds

Building TnG Power Snatch

Rd1: x 9

Rd2: x 7

Rd3: x 5

Rd4: x 3
Record weight for each round

(Post jumps in notes section)

Metcon

Metcon (4 Rounds for reps)

AMRAP 2 x 4 (2:00 Rest)

Thrusters x 6 (95/65)

Chest to Bar x 4
Record total reps for each AMRAP

RX+

Thrusters x 10 (95/65)

Muscle ups x 3 (ring if you are capable)

Categories: WOD

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