03MAR20

CrossFit Reality – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

2 Rounds:

200m Run

10 Kipping Bar Swings

20 sec Bar Hang

15 Pass Throughs

50′ OH PVC Walking Lunge

10 Ring Rows

8 Burpees

Weightlifting

Shoulder Press (E3min x 5 – 5 reps @ +5-10lbs from previous week )

Metcon

Metcon (AMRAP – Reps)

Emom x 12

1 – 30sec amrap HSPU

2 – 30sec Front Rack KB hold
Build up in weight on KB

Rest for remaining 30sec of round