03Oct2016

CrossFit Reality – CrossFit

Warm-up

Rowling (No Measure)

5 Rounds:

To get a perfect strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.

*2 air squat penalty for every meter off between rounds*

Weightlifting

Widow Maker (70% of 1RM back squat + 10-15lbs)

20 rep max back squat

Level 1 METCON

Metcon (Time)

1000m Row

21,15,9

HSPU

T2B

800m Run

Level 2 METCON

Metcon (Time)

1000m Row

42,30,18

Push ups

Tuck ups

800m Run
Tuck ups: On the floor, start in hollow and then bring your knees quickly to your chest as you reach for your ankles

Cash out

$$Out: Metcon (AMRAP – Reps)

2×11 push ups with 60s Rest

2×8 push ups with 60s Rest

1xMax effort push ups
Just score max effort reps

$$Out: Romanian Deadlift (4×8 AHAP)