27 November 2019


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:20 Ring Support Hold

8 Burpees

10 Pause Overhead Squats (45/35)

Weightlifting

Snatch (See Description)

Record heaviest block

Use today to groove this pattern. Not looking for heavy weights unless your feeling good.

3 x 4:00 Blocks

(w/1:00 Rest/Build)

Every :30 x 4:00

1 Squat Snatch

Metcon

Metcon (Time)

For Time

4 Rounds

8 Chest to Bar

12 Overhead Squats (95/65)
Post total time

RX+

Bar Muscle-Ups

Categories: WOD

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