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.