CrossFit Reston - 310 Victory Drive • Herndon, VA 20170
CrossFit Fairfax - 2831 Dorr Ave • Fairfax, VA 22031
Email Us • (571) 449.7059
Part I - EMOM for 6 minutes:
Part II - AMRAP in 10 minutes:
Post load used for EMOM and score of AMRAP to comments
Part I - 15 min to Set 1RM Sumo Deadlift
Part II - AMRAP in 8 minutes of:
Part I - EMOM for 6 minutes do 5 Hang Power Snatch 95/65#
Part II - “NICOLE" AMRAP in 20 minutes of:
Score is total # of Reps
Compare to Jan 30, 2014
For time: 10,9,8,7,6,5,4,3,2 &1 rep rounds of:
Core - 50 SLOW Ab-Mat Situps
REMINDER - CF Reston will be offering only one class this Saturday at 7am. No Open Gym. No Kids/Teens class.
1 min Pullups
1 min Box Jumps 24/20 inches
1 min KB Swings 53/36#
1 min REST
Score is total number of reps
REMINDER - CrossFit Reston will be offering only one class on Saturday at 7am. The gym will be closed due to the L1 Course being held there this weekend. No Open Gym. No Kids/teens.
The Open 15.4
Complete as many reps as possible in 8 minutes of:
3 HSPU - 3 cleans 185/125#
6 HSPU - 3 cleans
9 HSPU - 3 cleans
12 HSPU - 6 cleans
15 HSPU - 6 cleans
18 HSPU - 6 cleans
21 HSPU - 9 cleans
Etc., adding 3 reps to the HSPU each round, and 3 reps to the clean every 3 rounds.
Cash in - 1000m row
3 rounds of:
Buy out - 1000m row
Post time to comments
Core - 50 partner MB sit ups.
Part I - "ELIZABETH"
21-15-9 rep rds for time of:
**12 min cap** Compare to 5/24/2014
Part II - 10 min EMOM:
Part I - 15 min to set 1RM Hang Power Snatch
Part II - 10 min AMRAP: 4 rounds of:
After the 4rds are complete as many C2B Pull ps with time remaining.
Post top load of snatch and reps of pull ups to comments
6 rounds for time of:
Core - Alternating Tabatas: front plank hold and back plank hold
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