21 May 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

10 PVC Pass Throughs

10 Wall Slides

2 Rounds

8 Single Arm DB Push Press

12 Alt DB Snatch


Push Press (5 x 3 )

Record heaviest 3-rep

Build weight throughout working sets today. Post your top end weight. Make sure to keep these push presses.


Metcon (4 Rounds for reps)

Tabata Style

(4:00 at each station)

8 Rounds:

20sec. of Assault Bike

10sec. Rest

8 Rounds:

20sec. of DB Snatches

10sec. Rest

*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.

8 Rounds:

20sec. of Rowing

10sec. Rest

8 Rounds:

20sec. of Sit-Ups (Feet Anchored) or Toes to Bar

10sec. Rest
Record reps/cals for each station

(Entering 4 scores for part B)

***Remember we are having our team event this Saturday starting at 9:30am. If you have not spoken to me about coming please shoot me an email/text, trying to figure out how much food we need and how we will be running heats. Hope everyone can make it out! We already have 13 teams!***

Categories: WOD

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