CrossFit Reality – CrossFit
Warm-up (No Measure)
Lava walk warmup
Teams of 2
20 burpees for all losing teams
Metcon (AMRAP – Rounds and Reps)
40 wall-ball shots, 20/14
30 cleans, 135/95
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.