02Nov2016

1
Nov

02Nov2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

200mrun/250m row/.5mi Ride

10yd Knee Hugs

10yd Quad walks

10yd Side to side lunge

10yd Duck walk

10 PVC Pass throughs

10 PVC OHS

Then:

1 x Cross over symmetry

Weightlifting

Shoulder Press (3×3+ Strict Press @ 70%, 75%, 80%)

Level 1 METCON

LVL 1: Metcon (Time)

3 Rounds

10 pull ups

10 dips

10 T2B

10 Burpee Box jump overs, 24/20

Level 2 METCON

LVL 2: Metcon (Time)

3 Rounds

10 muscle ups

10 T2B

10 Burpee Box jump overs, 30/24

Cash out

$$Out: Metcon (Time)

4 Rounds:

12 Pistol – L

12 Pistol – R

$$Out: Metcon (AMRAP – Reps)

3 Rounds

Max C2B Pull ups

2min Rest