03DEC16

2
Dec

03DEC16

CrossFit Reality – CrossFit

SATURDAY SURPRISE!!

Warm-up

2000m Row (Time)

2000m Row Time Trial
Row for a competitive 2000 meters. Input your time. Shoot for 8 min or better. Break 7 minutes and be a rowing badass.

Metcon

Metcon (Time)

10 DB Snatch (L) (35/45)

10 DB Snatch (R)

10 DB Swings

20 Mountain Climbers

20 Situps

20 Skullcrushers

30 Overhead Squats (15L/15R)

30 Step ups (weighted)

30 Pull ups

20 Skullcrushers

20 Situps

20 Mountain Climbers

10 DB Swings

10 DB Snatch (R)

10 DB Snatch (L)
Use only one DB throughout.

5’10” — 20″ box

up to 8′ — 24″ box

8’+ — 30″ box

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Weightlifting

Your Choice

Find a 1RM and log it