CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1:00 Bike (easy pace)
:30 Split Squat Hold
:30 Bar Hang
10 PVC OH Squats
Into
2 Rounds
5 Snatch Grip DL
5 Hang High Pull
5 Hang Power Snatch
Weightlifting
Metcon (3 Rounds for weight)
EMOM 5
3 Hang Power Snatch @75%
(1:00 Rest)
EMOM 5
2 Hang Power Snatch @80%
(1:00 Rest)
EMOM 5
1 Hang Power Snatch @85%
Record weight at each EMOM
These should be based off part A from 9/24/2020
Metcon
Metcon (Time)
For Time
100 Double Unders
20 Alt Reverse Lunges (10/Leg) (Single DB- Goblet Hold)
80 Double Unders
20 Wall Balls
60 Double Unders
20 Alt Reverse Lunges
40 Double Unders
20 Wall Balls
20 Double Unders
20 Alt Reverse Lunges
Post Total Time