02Aug2016

1
Aug

02Aug2016

CrossFit Reality – CrossFit

Warm-up

8min

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Gymnastics

10 min to complete

Metcon (No Measure)

2 Slow Rounds

500M Row

120ft HS Walk

Weightlifting

15min to complete

4×1 Snatch + Hang Snatch + Snatch Balance (4×1 Sn + Hang Sn + Sn Balance @ 60% + 20lbs)

4×1 Snatch + Hang Snatch + Snatch Balance

Level 1 METCON

LVL 1: Metcon (Time)

9min Time Cap

Row 500m

10 Deads, 345lbs/225lbs

15 box jumps 36/30″

8 Deads, 345lbs/225lbs

15 box jump 36/30″

6 Deads, 345lbs/225lbs

Level 2 METCON

LVL 2: Metcon (Time)

9min Time Cap

Row 500m

10 Deads, 225lbs/115lbs

15 box jumps 30/24″

8 Deads, 225lbs/115lbs

15 box jump 30/24″

6 Deads, 225lbs/115lbs