02DEC17

1
Dec

02DEC17

CrossFit Reality – CrossFit

December 9 at 10 a.m. is ROWMANIA!! Bring your A game: even numbered teams of no fewer than 5 will row for an hour: $20 buy in per person, winning team takes all!! See Facebook post for details

Warm-up

Warm-up (No Measure)

Get your motor runnin’ …

3 Rounds

5 Strict Pull ups

15 Mountain Climbers

10 Dynamic Push ups

15 Mountain Climbers

20 Sit ups

15 mountain Climbers

Metcon

A: Metcon (Time)

Head out on the highway!

3 Rounds – 12 min cap.

200m Run

10 Barbell Rollouts

15 Front Squats (95/65)
115/75 = RX+

B: Metcon (AMRAP – Rounds and Reps)

Lookin for adventure …

AMRAP 10

10 KB Snatch L (53/35)

5 KB CnJ L

10 KB Snatch R

5 KB CnJ R

15 GHD Hip Extensions

50 Flutter Kicks

C: Metcon (AMRAP – Reps)

… or whatever comes my way.

Death by Slamball (30/20)
Start at 5, increase by 2 each minute