28 September 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

1:00 Lat Stretch/Side

:30 Spiderman Lunge Hold


3 Rounds

Row 150/100m

6 Kip Swings

4 Hang Cluster


Metcon (Time)

For Time

7 Rounds

12/10 Cal Row

9 Pullups

6 Thrusters

3 Lateral Burpee

2:00 Rest
Record time at the end of the 7th round

Unbroken sets and quick transititions are the keys to success in this one. Looking for rounds to be 1:45-2:15 for most. Push hard through each round, especially opening up on the rower.

Categories: WOD

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