03FEB18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
00:00 – 10:00
2 rounds
200m Run
6 Inchworms
20 Mountain Climbers
200m Run
6 Alt Jumping Lunges
20 Alt High-Jump Wall-taps
Weightlifting
Sots Press (5 x max :20)
Start with an empty barbell and complete max reps Sots Press in :20, then :40 rest.
Add weight as desired. 2 min rest at end. In honor of Tommie Smith.
Snatch Balance (5 x max :20)
:20 work/:40 rest. Add weight as desired. 2 min rest at end. In honor of John Carlos.
Squat Snatch (5 x max :20)
:20 work/:40 rest. Add weight as desired. 2 min rest at end. In honor of Peter Norman.
Metcon
Metcon (AMRAP – Reps)
Blackout (AMRAP14)
7 Bear Complex (75/45)
14 Pendlay Row
21 Wallballs (14/10)
28 Hip Thrusts
*20 Doubleunders each 2 minutes
Score is total number of Doubleunders.
Metcon
Blackjack (Time)
20 Pushups
1 Situp
19 Pushups
2 Situps
…
2 Pushups
19 Situp
1 Pushups
20 Situps
Pullup/Situp combination: From 20 to 1 Pushups
From 1 to 20 Situps.