02FEB2018

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

300m Row

10 Inch Worms to Squat to Stands

5 Broad Jumps

Weightlifting

Back Squat (1×10 )

10 Minutes to establish 10RM then -10% for 1×10

Score Heaviest Set

Front Squat

5 x 5-7 @50% to a box w/3 sec pause

Work on depth

Metcon

Metcon (4 Rounds for reps)

ARMAP 4

18 Box Jump Overs (24/20)

15/12 Cal Row

Max Rep Thrusters (75/55)

Rest 3 Mins

ARMAP 4

15 Box Jump Overs

12/9 Cal Row

Max Rep Thrusters (95/65)

Rest 3 Mins

ARMAP 4

12 Box Jump Overs

9/6 Cal Row

Max Rep Thrusters (115/75)

Rest 3 Mins

ARMAP 4

9 Box Jump Overs

6/3 Cal Row

Max Rep Thrusters (135/95)

***SCORE IS TOTAL THRUSTERS COMPLETED ***