03Nov2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

3 sets or 5 minutes, whatever comes first:

10 PVC Pass throughs

8 PVC Overhead squat

6 Box jumps (small box, 10″)

Then:

3x Burgerner Clean Warm up with barbell

Weightlifting

Halt Clean (4×2 Halt cln @70%+5-10lbs w/3s pause at the knee)

4×2 Halt clean @ 70% with 3s pause at the knee

Level 1 METCON

LVL 1: Metcon (Time)

4 Rounds

400m Run

15 Unbroken S2O, 115/75

If you break the S2O run 200M

Level 2 METCON

LVL 2: Metcon (Time)

4 Rounds

400m Run

15 Unbroken S2O, 155/105

If you breat the S2O run 200M

Cash out

$$Out: Metcon (Time)

800m Farmers Carry, 50/40lbs DB

$$Out: Planche Throughs (3×10 DB Planche through )

3×10 DB Planche through

$$Out: Metcon (No Measure)

EMOM: 10 min

1 Legless Rope Climb