29 November 2019


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Bar Facing Burpees

10 Barbell RDLs (95/65)

50 Double Unders

Weightlifting

Metcon (3 Rounds for reps)

AMRAP 1 Minute

Max Rep Power Cleans @60%

Rest 3:00

AMRAP :90

Max Rep Power Cleans @70%

Rest 3:00

AMRAP 2 Minutes

Max Rep Power Cleans @80%
Post total reps each amrap

Metcon

Metcon (Time)

2 Rounds

20/14 Calorie Assault Bike

16 Box Step-ups (30/24)

15 DB Push Press (40/25)

Rest 5:00
Post total work time

(Subtract 5:00 from time when you complete 2nd round)

RX+

50/35

Categories: WOD

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