CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
PVC Pass Throughs x 10
Pushup to Pike x 6
Into
2 Rounds
Ring Row x 10
BB Strict Press x 10
Weightlifting
Metcon (AMRAP – Reps)
3 Rounds NFT
Handstand Pushup x Max UB (Min 6 Reps/set)
BB Bent Over Row x 10-12
Record total HSPU
(Note weight on BB rows)
Metcon
Metcon (Time)
7 Rounds For Time:
7 Pull-Ups
7 Shoulder To Overhead
7 Burpees
7 Wall Ball (20/14)
30 Double Unders
Record total time
Transitions will be key to your success today. Shoulder to overhead must be unbroken.