01TUE19

CrossFit Reality – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

3 Rounds:

200m Run

10 Kipping Bar Swings

15 Pass Throughs

10 OH PVC SQUATS

15 Banded Pull Aparts

Weightlifting

Single Arm Dumbell Press (E3min x 5 – 2RM )

– Build up to a heavy 2 Rep

– Can use legs

– Must be able to do both reps on both arms to count

– 2 reps on each arm per round

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

8 Hang Power Cleans 115/75

8 Bar Facing Burpees

2 min Rest

3min AMRAP

8 Hang Power Snatch 115/75

8 Chest to Bar Pull Ups
– Score is total rounds and reps

– Scale is kipping pull ups or jumping pull ups