3
Oct
04FRI19
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
– For 10 mins –
10 cal bike
50’ lunge, squat, lunge
10 kipping swings
200m run
50’ bear crawl
8 alt box step ups
Weightlifting
Snatch Alt Emom (EMOM x 12)
Min 1 – 3 Power Snatch
Min 2 – 10 Push Ups
Build to a heavy 3 rep snatch for the day
Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
– Scale is step ups
– kipping leg raise or knee raise
– V-Up’s