30
Sep
01OCT18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
Group Front Squat warm up and Mobility:
PVC Warm up, then warm up to weights
Weightlifting
Front Squat (5×[email protected]%)
BASED ON 1RM:
+10lbs if <100lbs
+20lbs if <200lbs
+30lbs if <300lbs
+40lbs if <400lbs
*If you dont have 1RM spend 10minutes warming up to a heavy single (AHAP) and use that to get your percentage from.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Pull ups
7 DL (225/185)
10 Push ups