05Jan17

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Lava walk warmup

Teams of 2

20 burpees for all losing teams

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20/14

30 cleans, 135/95

20 muscle-ups

Weightlifting

Snatch Complex – Chinese high Pull + Snatch (5×1 @ 70%)

1 Chinese High Pull and then lower the bar to the power position.

Use a 2 sec eccentric to lower the bar to the knee. Pause for a 1 sec isometric hold. Use a 3 sec eccentric to lower the bar from the knee to the floor. Execute a Snatch.