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