23 April 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Cat/Cow x 10

Lat Stretch x :30

Single Arm Circle x 5/Side or PVC Pass Through x 10


2 Rounds

Hang High Pull x 5

Hang Muscle Snatch x 5


Hang Power Snatch (2 x 5, 2 x 3 Building)

Record top weight

Superset w/

6-8 Hanging Abdominal Drill

-Knees to Elbows

-Knees to Chest

-Straight Leg Raise

-Strict Toes to Bar


Metcon (Time)

3 Rounds for Time

16 Wall Balls

12/8 Bike

14 Overhead Squats

8 Chest to Bar

1:00 Rest
Record total time

Overhead squat (or front squat) needs to be LIGHT (thinking 75/55 for most, or lighter). Should be a weight that you are confident you can go unbroken with.

Categories: WOD

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