03OCT18

2
Oct

03OCT18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

group clean warm up:

Rack Mobility

Focus on Transition

Weightlifting

Hang Power Clean (5×[email protected]% (below the knee))

+10lbs if 135lbs

*If less than 6mo CF Hang power clean right above knee, focus on the transition through the power position.

Metcon

Metcon (Time)

21-15-9

Ground 2 Shoulder

(D-BALL/sandbag 100/60)

Lateral Burpees Over

(D-Ball or Sandbag)