01Nov2016

31
Oct

01Nov2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

200mrun/250m row/.5mi Ride

10yd Knee Hugs

10yd Quad walks

10yd Side to side lunge

10yd Duck walk

10 PVC Pass throughs

10 PVC OHS

Then:

Burgener Warm up – Snatch

Weightlifting

Snatch (6×1 @ 80% + 5-10lbs)

Build to 80% then go E2M for 12min.

Level 1 METCON

LVL 1: Metcon (Time)

Row: 1000M

Then:

2 Rounds

15Pwr Cleans, 135/95

12 Pull ups

9 Push ups

Level 2 METCON

LVL 2: Metcon (Time)

Row: 1000M

Then:

2 Rounds

15 Pwr Cleans, 185/125lbs

12 C2B

9 Dips

Cash out

$$Out: Metcon (Time)

Sled Push 25yd

Sprint 25yd

Sled Push 25yd

Sprint 50yd

Sled Push 25yd

Sprint 75yd

Sled Push 25yd

Sprint 100yd
Just score max effort reps

$$OUT: DB Arnold Press

4×8 DB Arnold Press