28 September 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Bike x :30

Glute Bridge x 10

Active Bar Hang x :20

2 Rounds

RDL x 8

Hang Power Clean x 8

Strict Press x 8


Power Clean (5 x 5 Building)

Record heaviest weight used

(Total Bike cals in notes)

Follow Structure:

5 Rounds:

Min. 1) 5 Power Clean

Min. 2) :30 Cal Assault Bike Sprint

Min. 3) 12 Toes-To-Bar

Min. 4) 60 Double Unders

Min. 5) Rest

Not going to be a huge weight since you still need to knock out 5 reps in the minute. Adjust bar diring rest period.

Metcon (Weight)

For Quality

3 Rounds

Strict Press x 6-8 (Hard Set)

DB Row x 10/Arm
Record best set of strict press

Regardless of weight you use, execute as many reps as you can. If you hit more then 8 reps, bump up the weight for the next set.

Categories: WOD

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