3
Sep
04WED19
CrossFit Reality – CrossFit
Warm-up
Shoulder Warm Up (No Measure)
3 Rounds:
200m Run
10 Kipping Bar Swings
15 Pass Throughs
10 OH PVC SQUATS
15 Banded Pull Aparts
Weightlifting
Snatch Complex (E2min x 5 )
2 Hang Power Snatch
+
2 Hang Squat Snatch
Build to a Heavy
Metcon
Metcon (Time)
3 Rounds
30 Push ups
20 Alt Pistols
10 Strict Pull ups
Scale:
Pistol = PISTOLOS to a box or air squats
Strict Pull up = Ring rows – as horizontal as possible