05 AUG 18

4
Aug

05 AUG 18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

– 2 laps around gym

– From black wall to 1/2 way: Fast High Knees

– To Red Wall: High Knee steps w/ knee pull at top

– 2 laps around gym

– From Red wall to 1/2 way: Hop 3-foot distances

– From 1/2 to Black Wall: Duck Walk

– 2 laps around gym

– From black wall: 5 inchworms in place

-Broad jump to red wall

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Take 10 min to warm up to barbell weights B4 start. 12 min time cap.

Mods: 1.25BW-3/4BW-1/2BW

3/4BW-1/2BW-1/3BW

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Burpees

10 Wallballs

15 DB Row – Left

20 Box Jumps

15 BD Row – Right

10 DB Swings (American)

5 Muscleups
Medballs – 20/14 or 16/12

DBs – 50/35 or 35/20

Ring or Bar MUs (mod with CTB/Chin-OB/Ring Rows)