22 December 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

:30 Lat Stretch

10 Cat/Cow

10 PVC Pass Throughs


2 Rounds

8 Snatch Grip DL

6 Hang High Pull

4 Hang Power Snatch

2 Power Snatch (Mid Shin)


Metcon (Weight)

5 Sets

3 Postion Power Snatch (Building)
Record heaviest weight

**Refer to 11/10/20**

3 Positions

1) From Floor

2) Knee

3) Mid Thigh

Although not part of the complex, for those who are capaple, finish your sets with an OHS.


Metcon (Time)

For Time

12/8 Chest to Bar

18 Wallballs 20/14lb

10/6 Cal Bike

Rest 2:00

10/6 Chest to Bar

15 Wallballs 20/14lb

10/6 Cal Bike

Rest 1:30

8/4 Chest to Bar

12 Wallballs 20/14lb

10/6 Cal Bike

Rest 1:00

6/2 Chest to Bar

9 Wallballs 20/14lb

10/6 Cal Bike
Record total total

If you havent already guessed, all three wods this week (Mon-Wed), will be repeats.

Refer to 11/10/2020

Nowhere to hide on this one. You must put the pedal down on the bike…..and as always wall balls will stay unbroken. Good luck!

Categories: WOD

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