29 April 2019

CrossFit North Reston – CrossFit


Power Clean (7 x 2 (90%))

Post weight used

This is just a continuation of what we have been working towards. Since we are really getting into high %’s you are not going to be going off the clock, although try to keep rest to about 1:00 between sets. Remember these do not need to be touch an go, just don’t take forever between reps.

Back Squat (3 x 6-8 @ 70%)

Post weight used

If you have way more in the tank, hit the last set for as many as possible and post in the comments. Remember to really focus on tempo here.


Metcon (Time)

For Time

25/18 Cal Bike

20 Burpees to Target

30/24 Cal Row
Post total time

This is almost an all out effort. Nothing should make you stop here, keep moving. Empty the tank when you get to the rower.

Categories: WOD

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