27 July 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

32yd DB Waiter Walk/Arm

8 Hang Squat Cleans

Weightlifting

Power Clean (10 x 2)

Record weight used

EMOM 10

2 Power Cleans @70-75%

Metcon

Metcon (Time)

4 Rounds

200m Run

16 Hang DB Clean and Press (8/arm)

16 DB Walking Lunges
Post total time

At Home Workout

Metcon (AMRAP – Rounds and Reps)

No Equipment

10 Sets:

AMRAP 2:00

20 Jumping Lunges

20 Single Leg Alt. V-up

Max Toe-Touch + Vertical Jump

– Rest 1:00 btw. AMRAP’s

Minimal Equipment

10 Sets:

AMRAP 2:00

20 Jumping Lunges

20 Single Leg Alt. V-up

Max DB Deadlifts

– Rest 1:00 btw. AMRAP’s
Warm Up:

2 Sets:

20 Leg Swings / Side

:60 Head to Knee / Leg

20 Walking Good Mornings

10 Air Squats

Categories: WOD

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