04FRI19

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