05Oct2017

4
Oct

05Oct2017

Announcements

Breast Cancer Awareness Fundraiser:
“Ginger Strong”
Saturday October 14th @ 11AM

CrossFit Reality – CrossFit

Program A

Accessory Work

Metcon (No Measure)

5 Rounds for quality

5 Strict T2B

:45s Hollow hold

Weightlifting

Back Squat ( 1×2 @ 85% +10-20lbs then 1×5 @ – 45/35/25lbs)

10min to complete 1×2 Back squat @ 85% then 1×5 @ -45/35lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Rounds

90s AMRAP

5 Snatch, 75/55

10 Burpees

15 Box jumps, 24/20

30s Rest
Pick up where you left off. This will be scored as one continuous workout.

Program B

Weightlifting

Bench Press (4×5 @ 80% – superset with 5 wide grip pull ups)

Accessory Work

Metcon (No Measure)

3×10 plate sit ups

3×10 isometric back ext