22 January 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Glute Bridges

15 Barbell RDLs

20 Sit-ups

Weightlifting

Clean and Jerk (8 x 1 @70%, 6 x 1 @72.5, 4 x 1 @75%)

Perform 8 singles @70, 6 singles @ 72.5, and 4 singles @ 75%. Take rest as needed between reps.

Perform each rep as a single rep. Be as perfect as you can while accumulating reps.

Enter 75% weight in Wodify. All Squat Cleans

Metcon

Metcon (Time)

For Time

20 Double Unders

10/6 HSPU

10 Toes to Bar

40 Double Unders

10/6 HSPU

15 Toes to Bar

60 Double Unders

10/6 HSPU

20 Toes to Bar

80 Double Unders
Post total time

**A lot on the pullup bar this week. If your hands are a little beat up, do 1.5x abmat situps

Rx+

15/9 HSPU

Categories: WOD

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