04FEB17

CrossFit Reality – CrossFit

Happy Black History Month. Today we make up for the one of the two days we were shorted. We’ll pick up the other one on Black Friday. (It’s a joke, get it? Don’t worry, I’m black, so I can say that. You are free to laugh. — Moose)

Metcon

A: Metcon (Time)

Enter The Underground Railroad

— (7 min cap)

200m Run

20 Box Jumps

20 Squats

Bear Crawl (Rig to Wall and back)

20 Squats

20 Box Jumps

200m Run

B: Metcon (Time)

Toting Barges/ Lifting Bales

— (15 mn cap)

20 CnJ (95/65)

40m Sled Push (45×4 plates)

15 CnJ (135/85)

40m Sled Push (45×2 plates)

10 CnJ (185/125)

40m Sled Push (25×2 plates)

Every 5 minutes —

20 Mountain Climbers

20 Pushups

20 Situps
If you do not finish the WOD, the Overseer says you MUST do a final MC/PU/SU as a penalty >:(

C: Metcon (Time)

Black Friday

–One Bar Only!–

–3 Rounds RX/5 Rounds RX+

20 Hang Squat Snatch (45/35)

5 Deadlift (245/155)

10 Box Jump Over