27 April 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

PVC Pass Through x 10 / Single Arm Circles x 5

Cat/Cow x 10

Wall Slides x 8

3 Rounds

Row x 1:00

Strict Press x 3

Push Press x 3

Push Jerk x 3


Push Jerk (3 x 8)

Record weight/reps


Metcon (3 Rounds for reps)

3min. to get as far as possible….

10 DB Snatch

200m Run

30 Single Arm DB Shoulder-to-OH (15/side)

40 Double Unders

50 Sit-Ups

Max Cal Bike (Time Remaining)

Rest 1min.

5min. to get as far as possible….

(Same Workout)

Rest 2min.

7min. to get as far as possible….

(Same Workout)
Record total reps for EACH amrap

(The run only counts as 1 rep)

Start workout over every amrap (not where you left off). Do not be intimidated by the bike, most will not have too terribly long to spend on there, but if/when you get there, really try to push till the end.

Categories: WOD

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