25 November 2019

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

500m Row

10 Slow Tempo TnG Deadlift (115/75)
Focus on maintaining And building capacity in proper row positions

Weightlifting

Deadlift (1 x 3)

Build to a 3rm

Just a reminder, rep max tests is to see how heavy you can load a movement AND maintain proper positions. This is not a test of how much you can simply lift from the floor. Save your back and keep good form.

Metcon

Metcon (4 Rounds for time)

Every 7:00 x 4 Rounds

20/14 Cal Bike

25 Situps

30 Hang DB Snatch (50/35)*

*Alternate every 5 reps
Post time for each round

RX+

25/18 Cal Bike

15 GHD Situps

Categories: WOD

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