30 November 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Bike x 1:00

Inchworm x 6

Band Pull Apart x 12

2 Rounds

Barbell RDL x 8

Hang High Pull x 8

3 Pos Power Clean (high hang, above knee, mid shin) x 3


Power Clean (5 x 4 @80%)

Record weight used

**Superset w/

5-10 Strict Pullups**

Refer back to 11/3, 11/8, and 11/16. We established a heavy 1rm on 11/3. Otherwise look at one of the other dates and just bump up your weight a little.

All performed as singles


Metcon (4 Rounds for reps)

2:30 Work / 1:00 Rest x 4 Sets

20 Alt DB Snatch

10 Burpees to Target

Max Double Unders
Record Double Unders for each round

(Divide by 2 if recording single unders)

Focus on your set up for the DB Snatch, find a hip position that works for you (minimizing lower back stress). Also for burpees you must find a bar that you are able to jump and touch with BOTH hands.

Categories: WOD

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