27 December 2019

CrossFit North Reston – CrossFit


Warm-up (No Measure)

4 Rounds

Row x 10/8

Pushup x 10/7

Wall Ball x 10


Metcon (3 Rounds for reps)

AMRAP 1 Minute

Max Rep Power Cleans @60% +10/5lbs

Rest 3:00


Max Rep Power Cleans @70% +10/5lbs

Rest 3:00

AMRAP 2 Minutes

Max Rep Power Cleans @80% +10/5lbs
Record total reps for each set


Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

Climb the Ladder

3 Calorie Row

3 Deadlift 155/105lbs

6/6, 9/9, 12/12 etc.
Post rounds + reps



*Just because you can deadlift the RX+ weights doesnt mean you should go RX+ today. In a short window, you should be pushing past the round of 15’s. You will need to move quickly.

Categories: WOD

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