2
Oct
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