01SEP15

CrossFit Reality – CrossFit

Warm-up

Hamstring Warm Up: (No Measure)

3 rounds:

50M Jog Forwards

50M Jog Backwards

10 Inch Worms

20 High Kicks

Weightlifting

Clean and Jerk (15 Min Establish Heavy Triple)

Metcon

Metcon (Time)

For Time:

500m Row

10 Cleans (135/95)

400m Row

10 Shoulder 2 OH (135/95)

300m Row

15 Cleans

200m Row

15 Shoulder 2 OH

100m Row

5 C & J’s

Flexibility Training

Shoulder stretches